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Ingredients:

  • 1 lb white fish, such as cod
  • 1 large onion
  • 3-4 cloves garlic, diced fine
  • 1 tsp chopped fresh ginger
  • Olive oil
  • 1 tsp curry powder
  • 1/2 tsp coriander
  • 1/2 tsp chili powder
  • 1/2 tsp turmeric
  • 1/2 tsp cumin
  • salt and pepper to taste
  • 14 oz can diced tomatoes
  • 3/4 cup unsweetened coconut milk
  • Parsley for decoration

Directions:

  1. Finely dice the onion, and sauté it in a bit of olive oil until it starts to become translucent.
  2. Add garlic and ginger to pan, and cook for another minute or so.
  3. Stir in curry powder, coriander, chili powder, turmeric, cumin, salt and pepper.
  4. Pour in diced tomatoes and coconut milk– bring to boil, and then reduce heat and let simmer for about 3 minutes while stirring occasionally.
  5. Add fish to pan, cover, and keep simmering for about 5 minutes.
  6. Check on the fish, and turn them over carefully, avoiding breaking up the pieces.
  7. Return cover to pan if fish is not done, and check every 5 minutes until cooked through.
  8. Serve with vegetables and rice and/or naan. Top with parsley if you're feeling fancy (!)


Health Benefits:

  • Turmeric: May play role in preventing diseases such as cancer and Alzheimers, thanks to a component in it called curcumin
  • Curry spices: May help reduce inflammation and prevent bone breakdown/ osteoporosis.
  • Cod: High in Vitamin B12, iodine, and omega-3 fatty acids, for heart health. Also high in protein.
  • Tomatoes: Alpha/beta carotein, lutein, lycopene: may help in reducing inflammation.
  • Coconut: fatty acids for overall health, especially heart health.

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