Coconut-Curry Cod Stew with Sweet Potato & Rice

4.3

(3)

3 Reviews

This hearty coconut curry is warm and comforting, thanks to tender sweet potatoes and a hint of spice. This easy curry recipe can be on the table in less than an hour.

Hilary Meyer

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

30 mins

Additional Time:

15 mins

Total Time:

45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Nut-Free Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Soy-Free Egg-Free Low-Calorie

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Ingredients

2 cups water
¾ cup long-grain brown rice
1 tablespoon canola oil
1 tablespoon chopped fresh ginger
1 tablespoon chopped garlic
1 yellow bell pepper, halved, seeded, and sliced
1 pound sweet potatoes (about 2 small or 1 large), peeled and cut into 1 1/2-inch pieces
1 tablespoon curry powder
½ teaspoon salt
1 (15 ounce) can light coconut milk
4 cod fillets (4-5 oz. each)
3 tablespoons chopped fresh cilantro, plus more for garnish
2 teaspoons lime juice

Directions

Combine water and rice in a medium saucepan; bring to a boil. Reduce heat, cover, and simmer until the rice is tender and most of the water has been absorbed, about 40 minutes. Drain off excess water, if necessary.
Meanwhile, heat oil in a large skillet over medium heat. Add ginger and garlic; cook, stirring, until fragrant, about 30 seconds. Add bell pepper, sweet potatoes, curry powder, and salt; stir until well coated. Add coconut milk and bring to a simmer. Cover and simmer, stirring occasionally, until the sweet potatoes are just tender when pierced with a fork, 10 to 15 minutes.
Nestle cod fillets into the pan; cover and continue cooking until the sweet potatoes are soft and the cod flakes easily when pierced with a fork, 5 to 8 minutes more.
Gently stir in cilantro and lime juice. Serve the stew over the rice. Garnish with additional cilantro, if desired.

Originally appeared: Diabetic Living Magazine, Winter 2020

Nutrition Facts (per serving)

382	Calories
11g	Fat
50g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/3 cups stew + 2/3 cup rice
Calories 382
% Daily Value *
Total Carbohydrate 50g	18%
Dietary Fiber 5g	19%
Total Sugars 8g
Protein 19g	38%
Total Fat 11g	14%
Saturated Fat 5g	24%
Cholesterol 45mg	15%
Vitamin A 13376IU	268%
Vitamin C 69mg	77%
Folate 28mcg	7%
Sodium 413mg	18%
Calcium 53mg	4%
Iron 2mg	8%
Magnesium 87mg	21%
Potassium 736mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Coconut-Curry Cod Stew with Sweet Potato & Rice

Ingredients

Directions

Nutrition Facts (per serving)

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