By Lee Holmes
I’m incomplete without a tasty curry, especially in the warmer seasons when beautiful fresh seafood and colourful vegetables of all kinds are in abundance.
If you regularly have your pantry stocked with an array of staple spices and a couple of tins of coconut milk, you can use up whatever seasonal proteins and plant based ingredients are available to you to produce a nutritionally supercharged meal.
When shopping, I’m usually on the lookout for whole food ingredients that provide extra nourishment into my meals, and for this recipe I’ve added in a wholesome dose of Cashew Meal which is a new ingredient that I recently became aware of. I’ve used it to both thicken the liquid, offer natural sweetness and provide some impressive health benefits.
Cashews are a supercharged food because they’re high in protein, and magnesium; a mineral that many people are deficient in, ad one that’s important for preventing muscle tension, maintaining blood pressure, keeping bones strong, reducing the risk of heart disease and addressing neurological disorders.
Cashew meal is useful to keep on hand as a pantry staple because of its versatility. It’s an additive free, real-food plus it’s a gluten free ingredient that can be used to crumb meats, add protein to smoothies, bring flavour and thickness to curries, soups and stews, and as a substitute flour in wheat free cooking and baking.
This healthy fish curry with cashew meal is a super speedy and delectable way to enjoy white fish such as barramundi, snapper, dory or flathead fillets that are available to you through your local fish market.
Hitting the farmers market to gather the freshest seasonal vegetables will also ensure you can enjoy the full potential of vibrant flavour from this aromatic dish.
You’ll love this healthy fish curry.
Healthy Fish Curry
- 500 grams of boneless, skinless white fish – cut into bite-size cubes
- 6 teaspoons curry powder
- 1/3 cup Cashew Meal
- ¾ teaspoons salt, divided
- 2 tablespoons coconut oil
- 1 large onion, chopped
- 1 tablespoon chopped garlic
- 1 can coconut milk or coconut water
- 1 cup reduced-salt fish stock
- 2 cups cubed sweet potato
- 1 cup sliced carrots
- ½ cup chopped celery
- ¾ cup frozen peas
Place fish in a medium bowl. Sprinkle with 1 teaspoon curry powder and ¼ teaspoon salt; toss to coat. Heat 1 tablespoon of oil into a pan oven over medium-high heat. Add fish and cook, stirring once or twice, until mostly browned, 6 to 8 minutes. Transfer to a plate.
Heat the remaining 1 tablespoon oil in the pot and add onion and garlic. Cook, stirring often, until the onion is starting to soften, 2 to 4 minutes. Stir in the remaining 5 teaspoons curry powder and cook, stirring, until fragrant but not browned, 30 seconds to 1 minute.
Add coconut milk / water, stock, sweet potato, carrots, celery and the remaining ½ teaspoon salt and bring to a boil over high heat, stirring often.
Reduce heat to medium-low to maintain a gentle simmer and add Cashew Meal. Cook, stirring occasionally, until the potatoes and carrots are tender, 10 to 12 minutes.
Return the fish to the pot and add peas. Remove from the heat. Serve with brown rice or quinoa.