Tomato halibut curry

Name: Tomato halibut curry
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Asian, Indian
Ingredients: 1/2 cup brown rice, dry; 1.5 tsp olive oil; 2 cloves garlic, minced; 1/2 a small shallot, thinly sliced (about 3-4 Tbsp worth); 1 tsp curry powder; 1/2 tsp grated ginger; 1/4 tsp cumin; 1/2 cup canned coconut milk; 1 can diced tomatoes, with liquids (~398 ml or 13.5 fl oz.); 1 Tbsp tomato paste; Salt + pepper, to taste; 2 fillets MSC-certified sustainable halibut (~8 oz. each); ~2 Tbsp parsley, chopped (to garnish)

5 steps

Prep:10minCook:30min

Updated at: Thu, 17 Aug 2023 00:22:59 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories439 kcal (22%)

Total Fat18.9 g (27%)

Carbs48.8 g (19%)

Sugars2.1 g (2%)

Protein21.7 g (43%)

Sodium709.9 mg (35%)

Fiber3.2 g (11%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

0.5shallot

1 tspcurry powder

½ tspginger

grated

¼ tspcumin

½ cupcanned coconut milk

398mlcan diced tomatoes

with liquids

1 Tbsptomato paste

salt

pepper

to taste

2 x 8 ozhalibut

fillets, MSC-certified, sustainable

2 Tbspparsley

chopped, to garnish

Instructions

Step 1

Cook rice according to package instructions.

Step 2

Heat coconut oil in a large pan over medium. Add garlic, shallots, curry powder, ground ginger, and cumin. Sauté for about 3 minutes, until fragrant.

Step 3

Add coconut milk, canned tomatoes (with liquids), and tomato paste to the pan. Season with salt + pepper and bring to a boil. Once boiling, reduce heat and simmer for 10 minutes, stirring occasionally.

Step 4

Gently place halibut into the coconut curry. Cover and allow to poach for 10 minutes (or slightly longer if fish is very thick). Fish should be tender and flake easily. Remove from heat.

Step 5

Serve brown rice in bowls and top with poached halibut and tomato coconut curry. Garnish with chopped parsley, fresh pepper, and enjoy hot!