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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 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 2 servings
Calories 460kcal
Author Charla

Ingredients

To marinate the fish

  • 1 tbsp curry powder see post for recipe liink
  • ½ tbsp coconut sugar This helps to balance out the flavours
  • 2 tsp fish seasoning see post for recipe link
  • ½-1lb g of cod (300g-550g) can use monkfish, tilapia etc..

To make the curry

  • 1 tbsp curry powder
  • 2 tsp Fish seasoning see notes for the link
  • 1 can full fat Coconut milk 400ml
  • 1 large Tomato or ⅓ cup/80ml of tomato paste
  • 1 medium onion chopped
  • 1 bell pepper chopped
  • 2 scallion chopped
  • 4 garlic cloves minced
  • 1 tbsp of ginger grated
  • 1 tbsp of tamarind paste heaped
  • 1 tbsp of Parsley
  • 6 sprigs of Thyme tied in a bundle
  • 1 tsp of black pepper
  • 1 tsp pink salt
  • cup of water 80ml
  • 2 tbsp Coconut or olive oil
  • scotch bonnet optional
  • additional fish 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, melt the coconut 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 coconut oil if required, melt, 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 - black pepper, thyme, parsley, fish 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.
  • Serving accordingly.

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 fall 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