Curried Mahi Mahi with Vegetables
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Recipe Category: Curries
Servings: 2
Description:
This vibrant and hearty curried mahi mahi recipe is a true crowd-pleaser that combines the rich flavors of fish with a medley of vegetables. Itβs versatile enough to accommodate whatever vegetables you have on hand, but we recommend carrots, garlic, onion, pumpkin, and potatoes, complemented by zucchini, peas, and broccoli. The light curry powder adds a fragrant warmth to the dish, creating a balance of savory and slightly spicy flavors. Serve this on a bed of couscous or fragrant rice for a satisfying and nutritious meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Mahi mahi fillets | 250g |
| Olive oil | 1 tbsp |
| Onion | 1 large, diced |
| Garlic | 2 cloves, minced |
| Carrot | 1, peeled & diced |
| Pumpkin | 1/2 cup, diced |
| Potatoes | 1 medium, diced |
| Zucchini | 1, sliced |
| Broccoli | 1/2 cup, chopped |
| Curry powder | 1 tbsp |
| Salt | to taste |
| Black pepper | to taste |
| Vegetable stock | 1 cup |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 446.4 kcal |
| Total Fat | 8.5g |
| Saturated Fat | 1.4g |
| Cholesterol | 91.2mg |
| Sodium | 210.7mg |
| Carbohydrates | 62.3g |
| Dietary Fiber | 10.5g |
| Sugars | 11.3g |
| Protein | 33.5g |
Instructions
| Step | Instruction |
|---|---|
| 1 | Cut the mahi mahi fillets into bite-sized portions, then refrigerate until ready to use. |
| 2 | Heat the olive oil in a heavy-based pan over medium heat. |
| 3 | Add the diced onion, minced garlic, and curry powder to the pan. SautΓ© until aromatic and golden. |
| 4 | Add the hard vegetables: carrots, potatoes, and pumpkin. Stir well to combine. |
| 5 | Pour in the vegetable stock and bring to a simmer. Cover the pan and cook for about 10 minutes, or until the vegetables are al dente. |
| 6 | Taste the dish and adjust the seasoning, adding more salt or pepper as needed. |
| 7 | Add the zucchini, broccoli, and peas to the pan. Let the vegetables simmer for an additional 5-7 minutes, or until just tender. |
| 8 | Gently stir in the mahi mahi fillets and cook for another 3-5 minutes, or until the fish is fully cooked through. Avoid overcooking the fish. |
| 9 | Serve the curried mahi mahi and vegetables on a bed of couscous or fragrant rice for a complete meal. |
Additional Notes
- Vegetable Variation: Feel free to swap the recommended vegetables with others of your choice, such as bell peppers, sweet potatoes, or spinach.
- Serving Suggestions: This dish is excellent with a side of couscous or a fragrant jasmine rice to soak up the delicious curry sauce.
- Cooking Tip: Be cautious when cooking the mahi mahi, as it cooks quickly and can become dry if overcooked. Add it at the very end to maintain its delicate texture.
This Curried Mahi Mahi is a wholesome and easy-to-make meal that brings the perfect blend of flavors and textures. Whether youβre looking to create a comforting weeknight dinner or impress your guests with a flavorful dish, this recipe offers both flexibility and taste. Enjoy the wholesome goodness of this dish and let its vibrant flavors brighten your mealtime!
