Fijian Coconut Fish Curry

Fijian Coconut Fish Curry

Ingredients:

• 1 lb (450g) fresh fish fillets (such as mahi-mahi or snapper), cut into chunks
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 inch (2.5 cm) piece of ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon chili powder (optional, for heat)
• 1 can (14 oz/400 ml) coconut milk
• 1 cup fish stock or water
• 2 tablespoons vegetable oil or coconut oil
• Salt and pepper to taste
• 2 cups spinach, chopped
• Fresh cilantro, chopped (for garnish)
• Cooked rice or roti, for serving

Instructions:

1. Prepare the Fish:

   • Season the fish chunks with salt and pepper. Set aside.

2. Cook the Aromatics:

   • In a large pot or deep skillet, heat the oil over medium heat.
   • Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
   • Add the garlic and ginger, and cook for another 2 minutes until fragrant.

3. Add the Spices:

   • Stir in the curry powder, turmeric, cumin, coriander, and chili powder (if using).
   • Cook the spices with the aromatics for 2-3 minutes to enhance their flavors.

4. Create the Curry Base:

   • Pour in the coconut milk and fish stock (or water).
   • Stir well to combine, bringing the mixture to a gentle simmer.

5. Cook the Fish:

   • Carefully add the fish chunks to the simmering curry.
   • Let the fish cook for about 5-7 minutes, or until it is opaque and flakes easily with a fork.

6. Add the Spinach:

   • Stir in the chopped spinach and let it wilt into the curry, about 2-3 minutes.

7. Adjust Seasoning:

   • Taste the curry and adjust the seasoning with more salt and pepper if needed.

8. Serve:

   • Serve the Fijian Coconut Fish Curry hot, garnished with fresh cilantro.
   • Pair it with cooked rice or roti.

Nutritional Information (per serving, based on 4 servings):

• Calories: 370
• Protein: 30g
• Fat: 22g
  • Saturated Fat: 18g
• Carbohydrates: 11g
  • Fiber: 3g
  • Sugar: 4g
• Cholesterol: 70mg
• Sodium: 550mg

Micronutrients:

• Vitamin A: 45% of the Daily Value (DV)
• Vitamin C: 20% of the DV
• Calcium: 6% of the DV
• Iron: 20% of the DV
• Potassium: 10% of the DV
• Magnesium: 15% of the DV
• Vitamin D: 20% of the DV (from fish)
• Vitamin B12: 25% of the DV (from fish)
• Folate: 10% of the DV (from spinach)

Enjoy this delicious and nutritious taste of Fiji!