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Fish Braised in Green Curry with Potatoes

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Fish Braised in Green Curry with Potatoes
En Español

Fivestar Rating
(78 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes

This flavorful recipe gets its unique, trendy flavor from convenient, canned coconut milk and curry paste. The low-sodium chicken broth helps keep the sodium down -- and the flavor up.

Ingredients

  • 1 1/2 pounds fish fillets (flounder salmon or other mild fish)
  • coarsely ground black pepper, to taste
  • 1 tablespoon olive oil
  • 1 can sliced potatoes (drained)
  • 1 can low-sodium chicken broth
  • 1 teaspoon garlic (chopped)
  • 1 cup canned, light coconut milk
  • 2/3 tablespoon Thai green curry paste
  • 2 tablespoons chopped parsley (optional)

Directions

1. Season fish fillets with pepper.

2. Heat oil in a large skillet and brown fish on both sides.

3. Add potatoes, broth and garlic to the skillet.

4. Simmer until the fish flakes with gentle pressure and internal temperature registers 145°F on a food thermometer, about 5 minutes.

5. Transfer fish and potatoes to a warm platter.

6. Over high heat, reduce liquid in the pan by about half.

7. Stir in coconut milk and curry paste.

8. Simmer until lightly thickened.

9. Stir in parsley and pour over fish and potatoes.

Notes

Use whatever type of fish are on sale or at best price. Check prices of frozen fish fillets.

Source: Meeting Your MyPlate Goals on a Budget Toolkit by MyPlate National Strategic Partners

Nutrition Information

Nutrients Amount
Total Calories 310
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 85 mg
Sodium 410 mg
Carbohydrates 19 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 38 g
Vitamin D 4 mcg
Calcium 20 mg
Iron 3 mg
Potassium 508 mg
N/A - data is not available
Nutrients Amount
Total Calories 310
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 206 mg
Omega 3 - DHA 162 mg
Cholesterol 85 mg
Carbohydrates 19 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 38 g
Minerals
Calcium 20 mg
Potassium 508 mg
Sodium 410 mg
Copper 12 mg
Iron 3 mg
Magnesium 39 mg
Phosphorus 431 mg
Selenium 41 mcg
Zinc 1 mg
Vitamins
Vitamin A 30 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 1.7 mcg
Vitamin C 6 mg
Vitamin D 4 mcg
Vitamin E 1 mg
Vitamin K 65 mcg
Folate 17 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 4 mg
Choline 108 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Protein Foods
4 ounces