kitty’s curried flounder

copyright Betty Jo Martin 2013

copyright Betty Jo Martin 2013

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

Mix together:

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

Bon Appétit,

Betty Jo


  1. Hi, I made this with salmon and it was delicious. It was also so easy to make. Thanks for sharing this great recipe.

    1. Awesome! Thanks for letting me know. I happen to be allergic to salmon (sob!), but thought it might work in this recipe very well.

  2. willowknits · · Reply

    I think I could eat the picture :)

    1. I know what you mean Willow! We plan to have again tomorrow or Saturday. It’s become a once-per-week favorite.

  3. Sound simple yet delicious. I will give it a try.

    1. It is fairly simple Colleen, and if you like fish and curry, you’re sure to like it.

  4. Tippy Tuna · · Reply

    Yummmmmmerooni!! This fish dish is THE best, ever. Of course, being who I am, I haven’t eaten too many fish. Just sayin!! Lol. Phew, it was good to hear that it was flounder, and not tuna!! Seriously, kudos to Kitty for this awesome recipe, and to you, for fixing it so well . . . . from a food critic who knowwwwwws fish!!! ;-)

    1. Isn’t it the best? No worries Tippy! We aren’t cooking any tuna around here.

  5. Sounds yummy! ANYTHING that includes curry and garlic has GOT to be good!

    1. Kitty · · Reply

      Oh Betty Jo, it is all I can do not to dive into the picture of the fish. I KNOW how good it is. I also know how good your apt. smells when you cook this. I just love the smell of curry. If they made that into a perfume I just might wear it :) Of course, you know I NEVER wear perfume! I like the rosemary touch. Very pretty and I’m sure it’s a nice addition.

      1. Kitty thank you again for this incredible recipe. Hmmm. . . not sure I would want perfume made of it, but it’s definitely tempting! LOL

    2. Vicky you are sooooo right! I have friends in India, and I love being around when they are cooking.

I enjoy your comments. Thank's ever so much!

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