Recipe: Coconut Curry with Fish or Tofu

Coconut curry:

• 3 tablespoons coconut butter
• 1 teaspoon mustard seeds
• 1 teaspoon fenugreek seeds
• 1-2 fresh chilies, thinly sliced
• 1-inch piece ginger root, peeled and coarsely chopped
• 2 cloves garlic, minced
• 6 curry leaves
• 2 medium onions, coarsely diced
• ½ teaspoon chili powder
• ½ teaspoon turmeric
• 6 medium tomatoes, seeded and coarsely diced, or 1 (15-ounce) can low-sodium diced tomatoes
• 4 cups low-sodium vegetable stock
• ½ cup unsweetened coconut milk
• Salt, to taste

Fish or tofu:

• 4 (4-ounce) cod fillets or 4-ounce portions firm tofu

Vegetables:

• 1 cup cauliflower florets
• 1 cup sliced zucchini
• 1 cup chopped baby bok choy
• 1 cup spinach

Garnish:

• ½ cup chopped raw almonds or raw cashews
• ½ bunch fresh cilantro, leaves pulled

Prepare the curry sauce:

In a large saucepan, heat 2 tablespoons of the oil over medium heat.  Add the mustard seeds and reduce the heat to low.  When the seeds start to pop, add the fenugreek, chilies, ginger, garlic, and curry leaves if using. Stir for about 3 minutes, then add the diced onions and cook 5 minutes until they are soft and slightly brown.  Add the chili powder, turmeric, diced tomatoes, and vegetable stock and bring to a boil. Reduce heat and simmer for 15 minutes. Add the coconut milk and simmer for an additional 5 minutes. Season with salt, and stir in the remaining coconut butter just before serving.

Prepare the fish or tofu:

If you are using fish, add it to the sauce and cook for an additional 5-7 minutes, or until the fish is opaque inside. If you are using tofu, simmer for an additional 5 minutes.

Prepare the vegetables:

Bring ½ cup of water to a boil in a saucepan or sauté pan. If you are using a saucepan, place the vegetables in a metal or bamboo steamer inside the pan and cover the pan with a lid. Steam for 3-5 minutes until the vegetables are tender and soft. If you are using a sauté pan, place the vegetables in the pan and cover. Turn the heat down to medium and let the vegetables steam for 3-5 minutes.

Assemble the dish:

Distribute the vegetables evenly onto 4 plates and serve the curry on top. Garnish with almonds or cashews and fresh cilantro.

Nutritional analysis per serving (1 cup curry sauce, 1 cup vegetable medley, and 4 ounces fish): calories 463, fat 25 g, saturated fat 16  g, cholesterol 62 mg, fiber 9  g, protein 25  g, carbohydrate 28  g, sodium 207  mg

Nutritional analysis per serving ( 1 cup curry sauce, 1 cup vegetable medley, and 4 ounces tofu): calories 423, fat 29  g, saturated fat 17  g, cholesterol 0 mg, fiber 10  g, protein 19  g, carbohydrate 30  g, sodium 129  mg