My friend Kitty, mentioned her curried fish recipe to me a couple of times, saying how much she and her family love it. I made it recently and I’m now in love with it too. In fact, it has quickly become my favorite way to eat and serve fish.
Since being diagnosed many years ago with Multiple Chemical Sensitivities (MCS) I don’t eat fish often due to the possible contaminants from pollutants. But, some fish, particularly fatty, cold water fish such as salmon, mackerel and herring are high in omega-3 fatty acids, a type of fat that helps make your blood less likely to form clots that may cause heart attacks. Anchovies and sardines are other good sources of omega-3 fatty acids. Especially for those at risk of heart disease, the benefit of eating fish that’s rich in omega-3 fatty acids outweighs potential risks.
It is an exceptionally good time of the year to get fresh fish on sale. But, the first time I made this recipe I used frozen fish from Whole Foods, and that was good as well.
The diced tomatoes make a tasty sauce, so I serve the fish with black rice or quinoa, and the sauce as gravy. It is also delicious served atop mashed potatoes.
I added Rosemary to the spice mixture. Rosemary is my favorite herb, and it is a good source of iron, calcium, and vitamin B6.
Kitty’s Curried Flounder
4 fish fillets – 4 oz. each
1 small onion, cut into rings
1 can diced tomatoes – I used tomatoes with Italian herbs, without draining them
1/2 tsp. garlic powder
1 tsp lemon pepper seasoning
1 tsp curry powder
1/2 tsp. salt
Place fish in a 9×13 baking dish. Sprinkle with seasoning.
Saute onions in frying pan with just a little olive oil. Sprinkle some of the seasoning on the onions. (Kitty says, “Breathe deeply – it smells wonderful!!”)
Top fish with onions and tomatoes. Sprinkle the rest of the seasoning on the fish. Bake at 400 degrees for about 15 – 20 min. until fish flakes easily.
I linked this post to: Foodie Friday