Fennel Curry Fish Fillets

Ingredients

Estimated total cost: €0.59 · €0.30/serving

• SaltEst. price €0.01–€0.03
• 2 teaspoons finely grated peeled fresh gingerEst. price €0.08–€0.20
• 1 teaspoon finely crushed garlic (just put it through a press)Est. price €0.03–€0.08
• 1/41/2 teaspoon cayenne pepper, or more, if desiredEst. price €0.02–€0.05
• 2 teaspoons nice red paprikaEst. price €0.04–€0.10
• Freshly ground black pepperEst. price €0.02–€0.06
• 1/4 teaspoon ground turmericEst. price €0.02–€0.05
• 1 tablespoon lemon juiceEst. price €0.05–€0.12
• 2 tablespoons olive or canola oilEst. price €0.10–€0.25
• 1/4 teaspoon whole fennel seedsEst. price €0.02–€0.06

Steps

1. 1

   Season both sides of the fish with approximately 1/8 teaspoon of salt, then let it rest as you gather the rest of your ingredients.

2. 2

   In a small bowl, mix together the ginger, garlic, cayenne, paprika, black pepper, turmeric, lemon juice, and 1/2 teaspoon of salt until well combined.

3. 3

   Begin by heating oil in a nonstick frying pan over medium-high heat. Once the oil is hot, add fennel seeds followed by shallots after a few seconds. Reduce the heat to medium and sauté the shallots until they start to soften. Incorporate the seasonings from the bowl and stir for about a minute. Pour in 1 cup of water, stir well, and bring it to a simmer. Lower the heat to low and let it gently simmer without covering for 7–8 minutes. Introduce coconut milk or cream, stir, and bring it back to a simmer. Carefully add the fish pieces into the sauce with the skin side facing down in a single layer. Continuously spoon the sauce over the fish while cooking gently for 6–7 minutes or until the fish becomes opaque throughout.

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• Cultural note

  Fennel Curry Fish Fillets is a fusion dish that combines Indian curry flavors with Mediterranean ingredients like fennel and olive oil. It showcases the influence of diverse culinary traditions and ingredients coming together to create a flavorful dish.

• Seasonal note

  Fennel Curry Fish Fillets is best made in the fall and winter seasons when fresh fennel and fish are in peak season. This dish can also be enjoyed year-round using frozen fish fillets.

• Health note

  Fennel Curry Fish Fillets is a nutritious dish rich in protein and healthy fats from the fish and coconut milk. It is a good source of vitamins A and C, and also contains fiber and zinc. However, the saturated fat and cholesterol content should be considered for those monitoring their intake.