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Caribbean Style Curry Cod

Caribbean curry cod is for easy to make, fresh, delicious flavour coming straight to your dinning table.
Course Main Entree
Cuisine Caribbean
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 2 servings
Calories 460kcal
Author Charla

Ingredients

To marinate the fish

  • 1 tablespoon curry powder
  • ½ tablespoon coconut sugar (This helps to balance out the flavours)
  • 2 teaspoon seafood seasoning
  • ½-1 lb cod (300g-550g) can use monkfish, tilapia etc..

To make the curry

  • 2 tablespoon olive oil (can use coconut oil)
  • 1 medium onion chopped
  • 2 scallion chopped
  • 4 garlic cloves minced
  • 1 tablespoon ginger minced
  • 1 red bell pepper chopped
  • 1 tablespoon curry powder
  • 1 teaspoon black pepper
  • 6 sprigs of thyme tied in a bundle
  • 1 tablespoon parsley fresh or dried
  • 2 teaspoon seafood seasoning
  • 1 large tomato chopped, (or ⅓ cup of tomato paste)
  • 1 tablespoon tamarind paste heaped
  • 1 can full fat coconut milk (400ml)
  • ⅓ cup water
  • 1 teaspoon pink salt
  • scotch bonnet optional
  • additional seafood seasoning pink salt and pepper to taste

Instructions

  • Place the fish chunks in a medium sized bowl and sprinkle all of the listed ingredients to marinate the fish. Set aside to refrigerate for at least 2 hours or preferably overnight.
  •  On medium heat, add the olive oil then add the fish chunks and proceed to seal each side. The fish will be opaque when sealed, be careful not to keep turning the fish. We are only sealing, not cooking it.
  • Once sealed, remove from the pan and set aside.
  • Add some more olive oil then saute the onion, scallion, garlic and ginger until soft and translucent.
  • Add the bell peppers and cook until soft for 5 minutes
  • Once the bell peppers are cooked add the herbs and spices -curry powder, black pepper, thyme, parsley, seafood seasoning.
  • Stir in the tamarind paste and tomato
  • Finally pour in the coconut milk, water, scotch bonnet and pink salt to taste.
  • Bring the sauce to a boil, cover the pan with a lid and simmer on medium-low heat for 30 minutes.
  • Around the 20 minute mark, add the fish chunks pushing down so the sauce covers it, cover the pan again and allow to thoroughly cook for the remaining 10 minutes.
  • Do a taste test and add additional seasoning, if needed.
  • Serving accordingly.

Video

Notes

  • If you can't get hold of cod use any of the following - haddock, hake, monkfish, tilapia. It's very important to use a fish that is firm or else you run the risk of the fish falling apart during cooking.
  • Don't forget to discard the thyme stems and scotch bonnet prior to serving
  • If you want heat, slice off a small portion of the scotch bonnet to use (remember the heat is in the membrane)
  • Use a habanero or fresh chilli if you can't get hold of scotch bonnet
  • Use fresh fish if possible. Frozen fish tends to be water logged which can weaken the texture of the fish.
  • To replicate the taste and results, use my homemade seafood seasoning and curry powder recipe.
  • Full fat coconut is recommended to enable the sauce to thicken up.
  • Tomato paste or sauce can be used
  • Coconut sugar is low GI index sugar that I recommend. If you are not concerned with GI then brown sugar/unrefined cane sugar works too.

Nutrition

Calories: 460kcal | Carbohydrates: 39g | Protein: 35g | Fat: 50g | Saturated Fat: 43g | Cholesterol: 65mg | Sodium: 138mg | Potassium: 1692mg | Fiber: 10g | Sugar: 20g | Vitamin A: 2922IU | Vitamin C: 107mg | Calcium: 144mg | Iron: 7mg