This quick curry is great with a variety of proteins, including fish, says Cosco. You can use as much or as little trout as you like. Seasoning the fish as soon as you’ve cut the fillets ensures the salt permeates the flesh, making for a more delicious result.
Don’t toss that fish skin!
There’s no point leaving it on the trout in this recipe because it won’t be crispy, but Cosco uses it to make fish skin chips. “I’ll cut it into little triangles, put them on a cookie sheet lined with parchment paper, sprinkle them with salt and pepper, layer parchment paper overtop and another cookie sheet [to], and put them in the oven until they’re crispy. It makes these perfect Dorito-like chips,” he says. Don’t knock ’em till you try ’em!
Coconut Curry Turmeric Trout
Ingredients
- 2 freshly caught trout, about 12 inch (30 cm) long, skinned, filleted, and cut into 1 inch (2.5 cm) pieces
- Salt and pepper, to taste
- 1 tsp (5 mL) coconut oil
- 1 carrot, sliced
- 1 medium onion, sliced
- 1 fennel bulb, sliced, fronds reserved
- 1/2 tsp (2 mL) onion powder
- 1/2 tsp (2 mL) garlic powder
- 1/2 tsp (2 mL) ground ginger
- 1/8 to 1/4 tsp (0.5 to 1 mL) crushed red pepper flakes
- 1/8 tsp (0.5 mL) ground turmeric
- 13 1/2 fl oz (400 mL) can coconut milk
- Sprinkle trout with salt and pepper
Nutrition
Per serving:
- calories341
- protein34 g
- total fat17 g
- sat. fat8 g
- total carbohydrates11 g
- sugars6 g
- fibre3 g
- sodium163 mg
Directions
01
In 12 inch (30 cm) cast iron skillet, heat coconut oil and sauté sliced carrots, onion, and fennel, with salt and pepper to taste, for 5 minutes. Add onion powder, garlic powder, ground ginger, red pepper flakes, and turmeric. Once spices are fragrant, add coconut milk. Cook for 3 minutes, until sauce thickens, then add trout, gently cooking it through, about 2 minutes.
02
Serve with rice and garnish with fennel fronds.
Theodore D. Cosco, PhD (Cantab) CPsychol, is an Assistant Professor of Mental Health and Aging (Simon Fraser University) and Research Fellow (Oxford Institute of Population Ageing, University of Oxford).
