Wild Alaska Pollock Coconut Curry with Cucumber Yogurt Sauce
Wild Alaska pollock is gently poached with vegetables in a spice-filled coconut curry and spooned over fragrant basmati rice with a cooling cucumber yogurt sauce.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 4
- Yield: 4 servings
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped (about 1½ cups)
- 1 teaspoon minced garlic
- 1 teaspoon grated fresh ginger
- 1 teaspoon black cumin (nigella) seeds
- 1 teaspoon ground turmeric
- 1 cup cauliflower florets
- 1 cup broccoli florets
- 1 cup chopped red bell pepper
- 1 (15-ounce) can full-fat coconut milk
- 3 teaspoons finely chopped Serrano pepper (optional)
- 16 ounces wild Alaskan pollock fillets, cut into ½-inch pieces
- 1½ teaspoons salt
- 1 cup Greek yogurt
- 1 cup grated cucumber
- ¼ teaspoon garam masala
- Steamed basmati rice, for serving
Nutrition Facts
| Calories | 413 |
| Total fat | 31g |
| Saturated fat | 21g |
| Calories from fat | 278 |
| Cholesterol | 55mg |
| Protein | 24g |
| Carbohydrates | 14g |
| Fiber | 3g |
| Sodium | 1300mg |
| Calcium | 129mg |
| Omega-3 fatty acids | 228mg |
Preparation
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Step 1 Cook aromatics
Heat olive oil in a large sauté pan over medium heat. Add the onion and cook until softened, about 3 minutes. Add the garlic and ginger and sauté for a minute until fragrant. Add the turmeric and black cumin seeds.
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Step 2 Add vegetables and coconut milk
Add the cauliflower, broccoli, and bell pepper and toss to coat in spices. Pour in the coconut milk and serrano pepper (if using) and bring to a low simmer. Cover and simmer for 5 minutes.
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Step 3 Poach the pollock
Place the wild Alaska pollock and 1 teaspoon salt into the pan. Simmer for 5 minutes, or until the fish is cooked through.
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Step 4 Meanwhile, make the cucumber yogurt sauce
In a bowl mix together the yogurt, cucumber, remaining ½ teaspoon salt, and garam masala.
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Step 5 Serve over rice
Serve wild Alaska pollock coconut curry spooned over steamed basmati rice with the yogurt cucumber sauce on the side or on top.
Nutrition Facts
| Calories | 413 |
| Total fat | 31g |
| Saturated fat | 21g |
| Calories from fat | 278 |
| Cholesterol | 55mg |
| Protein | 24g |
| Carbohydrates | 14g |
| Fiber | 3g |
| Sodium | 1300mg |
| Calcium | 129mg |
| Omega-3 fatty acids | 228mg |
