Ingredients with Measurements:
- 1 lb. moale fish fillets
- 1 can (14 oz.) coconut milk
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tbsp. ginger, grated
- 1 tbsp. curry powder
- 1 tsp. salt
- 1/2 tsp. black pepper
- 1 tbsp. vegetable oil
- 1/4 cup cilantro, chopped
- 2 tbsp. lime juice
Special equipment needed:
- Large skillet
- Spatula
Step-by-step instructions:
1. Heat the vegetable oil in a large skillet over medium heat.
2. Add the chopped onion, minced garlic, and grated ginger to the skillet. Cook for 2-3 minutes until the onion is translucent.
3. Add the curry powder, salt, and black pepper to the skillet. Stir to combine.
4. Pour the coconut milk into the skillet and stir to combine with the spices.
5. Add the moale fish fillets to the skillet and spoon the coconut milk mixture over the fish.
6. Cover the skillet and let the fish cook for 10-12 minutes until it is cooked through.
7. Remove the skillet from the heat and sprinkle the chopped cilantro over the top of the fish.
8. Drizzle the lime juice over the top of the fish.
9. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 15 minutes
Temperature:
Medium heat
Serving size:
4 servings
Nutritional information:
Calories: 310
Fat: 22g
Carbohydrates: 7g
Protein: 21g
Substitutions for ingredients:
- Moale fish fillets can be substituted with any white fish fillets.
- Vegetable oil can be substituted with coconut oil or olive oil.
- Cilantro can be substituted with parsley or basil.
- Lime juice can be substituted with lemon juice.
Variations:
- Add diced tomatoes to the skillet for a tomato-based sauce.
- Add diced bell peppers to the skillet for extra flavor and color.
- Add diced potatoes to the skillet for a heartier meal.
Tips and tricks:
- Make sure to cover the skillet while the fish is cooking to keep the moisture in.
- Use fresh ginger for the best flavor.
- Adjust the amount of curry powder to your liking.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the fish in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve the fish on a bed of rice or quinoa for a complete meal.
Garnishes:
Garnish with additional chopped cilantro or lime wedges.
Pairings:
Serve with a side of steamed vegetables or a fresh salad.
Suggested side dishes:
- Steamed broccoli
- Roasted sweet potatoes
- Cucumber salad
Troubleshooting advice:
- If the coconut milk separates, simply stir it back together.
- If the fish is not cooked through, cover the skillet and cook for an additional 2-3 minutes.
Food safety advice:
- Make sure the fish is cooked to an internal temperature of 145°F.
- Store any leftovers in the refrigerator within 2 hours of cooking.
Food history:
Moale is a type of fish commonly found in the Caribbean and is often used in traditional dishes.
Flavor profiles:
This dish has a creamy and slightly spicy flavor from the coconut milk and curry powder.
Serving suggestions:
Serve hot with a side of rice or quinoa.
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