Friday, February 24, 2012

Healthy and Quick: Fish Curry with Sweet Potatoes and Brown Rice

For those of you who may not know, I am in my dietetic internship right now. I have three rotations, Food Service Systems Management (10 weeks), Medical Nutrition Therapy (10 weeks), and Community Nutrition (7 weeks). I just finished my sixth week of the FSSM rotation and I have had some wonderful experiences so far! I taught the nutrition portion of a diabetes seminar on Tuesday, Wednesday, and Thursday this week. I am also in the middle of planning a themed meal for the cafeteria in St. Joseph Hospital, where I am interning for the first two rotations. I get to do everything from planning the menu, to choosing the recipes, to ordering the food (waaaay more complicated to order an accurate number of portion sizes for 200 people), to briefing the staff, to carrying out the plan on the day of!

Anyway, all that to say, I've had a lot of interesting shift times because I have been shadowing everyone in the kitchen, from AM Cook (4:30 am-1 pm) to Tray Passer (7 am-5:30 pm) to PM Lead (12-8:30 pm). And sometimes I don't have very much time or energy (or neither) to make dinner. This meal is great for when you want a healthy dinner on the table in less than an hour.

Ryan commented that this curry was too sweet...but I'll tell you that's because I was trying to reduce the sodium and cut out some salt.'s up to you how much you want to put in. We also added crushed red pepper at the table.

Fish Curry with Sweet Potatoes and Brown Rice
adapted from Anja's Food 4 Thought

1 cup brown rice

1 lb white fish, chopped into chunks
1/2 tsp chili powder
1/2 tsp salt
juice of 1 lemon

2 tbsp olive oil
2 garlic cloves, minced
1 tomato, finely chopped
2 sweet potatoes
3/4 tsp turmeric
2 cups low- or nonfat coconut milk

cilantro for garnish

Marinate the fish in the chili powder, salt, and lemon juice.

Cook the rice according to the package directions.

Peel and chop sweet potatoes.

While rice is cooking, heat 1 tbsp olive oil in a pot (the one the curry will end up in). Fry the fish over medium heat for about 7-10 minutes, until golden brown. Remove from pot.

Add 1 tbsp olive oil to the pot. Heat slightly and add the garlic. Add the tomato, sweet potatoes, turmeric, and salt to taste. (See...this is where my taste did not equal Ryan's.) Stir in the coconut milk and keep stirring until boiling. Lower the heat and simmer for 15 minutes.

Add the fish and simmer for another 5-10 minutes.

By this time, the rice should be done! Serve with rice and cilantro.

By the way, kudos to Ryan for buying a new awesome flash and taking pictures for me when I get frustrated about not getting the result I want.


  1. I don't know how I missed this recipe because it's right up my alley and it sounds delicious! I'm bookmarking it to try.

    I also wanted to ask for your vote for a recipe I created. I'd really appreciate it! Thanks (:

  2. Post more Amy! More recipes! And let's plan a joint post paring your yummy foods with some yummy booze! Then throw a dinner party for Ryan and Jana! Hooray!

    1. Sounds fantabulous, Gabe! Let's do it!!