Fish Curry

By Gail Poll

Nutrition Information:
Per Serving (1 ½ cups curry + ½ cup rice)—
Calories: 420
Total fat: 15 g
Saturated fat: 2.5 g
Sodium: 400 mg
Carbohydrates: 42 g
Fiber: 5 g
Protein: 28 g

Ingredients

• 3 Tbs. canola oil
• 1 onion, diced
• 1 Tbs. minced ginger
• 1 Tbs. minced garlic
• 1 tsp. ground coriander
• 1/2 tsp. ground turmeric
• 1/2 tsp. ground cumin
• 1/2 tsp. chili powder
• 1/4 cup dried apricots
• 1 cup plain whole yogurt
• 1 15 oz. can no-salt-added diced tomato
• 2 cups small cauliflower florets
• 1 lb. cod or other firm white fish filets, cut into 1-inch pieces
• 1/2 tsp. kosher salt

Preparation

Step 1

• In a large, deep skillet, heat the oil over medium heat until shimmering. Sauté the onion until browned, 3-5 minutes. Stir in the ginger, garlic, spices, and apricots. Cook for 1 minute.
• Stir in the yogurt, tomatoes, cauliflower, and 1 cup of water. Simmer until the cauliflower is tender, 10-12 minutes.
• Reduce the heat to low, add the fish, and simmer gently until cooked through, 3-5 minutes.
• Season with up to ½ tsp. salt.