Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
This Thai green curry is wonderfully fragrant and is prepared with a homemade curry paste. Serve the fish curry with rice and a side dish of Chinese cabbage or broccoli florets stir-fried with garlic and a little reduced-salt soy sauce.
Mix together all the ingredients for the green curry paste and stir in 1/2 cup water. (If you have a food processor, you can save chopping time by using the machine to blend all of the paste ingredients with the water until smooth.)
Heat the oil in a nonstick pan. Add the curry paste and fry for 5 minutes, stirring frequently, until the water has evaporated and the shallots have softened and are starting to colour.
Pour the fish stock and fish sauce, if using, into the pan and stir in the sugar, potatoes and red pepper. Bring to a boil, then cover and cook for about 10 minutes or until the potatoes are almost tender.
Add the fish, snow or sugar snap peas and coconut milk, then cover again and cook gently for 5 minutes or until the fish flakes easily. Remove from the heat, stir in the lime juice and scatter over the coriander to garnish. Serve hot.
Thai green fish curry variations: To make a speedy Thai shrimp curry, fry the shallots and garlic in the sunflower oil until softened, then pour in the fish stock, fish sauce, if using, and sugar. Add 2–4 tablespoons ready-made green curry paste from a jar (compare brands to find the one with the lowest fat) and stir well. Simmer for 10 minutes. Add the snow or sugar snap peas and cook for 3 minutes, then add 200 g peeled raw shrimp. Cook for 1–2 minutes or until the shrimp turn pink. Add the lime juice and 5 tablespoons chopped fresh basil and serve.
Per serving: 378 calories, 34 g protein, 16 g total fat, 4 g saturated fat, 77 mg cholesterol, 24 g total carbohydrate, 12 g sugars, 4 g fibre, 552 mg sodium
Shallots tend to be milder and more subtle in flavour than onions. Like onions, they contain some vitamin C and B vitamins. Galangal is a rhizome, similar to ginger, with a hot peppery flavour. It is usually available at grocery stores.