Saucy Halibut and Cauliflower Curry
Use a food processor for speedy prep. Puréeing the onions and tomatoes with spices helps the flavours blend faster, which means cooking time is slashed.
1 sweet onion, coarsely chopped
2 garlic cloves, cut in half
2 tsp (10 mL) grated ginger
1 Tbsp (15 mL) extra-virgin olive oil
2 cups (500 mL) canned diced tomatoes
2 Tbsp (30 mL) balsamic vinegar
2 Tbsp (30 mL) curry powder
2 tsp (10 mL) palm sugar
1/2 tsp (2 mL) sea salt
1/2 tsp (2 mL) cayenne pepper
2 cups (500 mL) canned no-salt chickpeas, drained and rinsed
1 head cauliflower, cut into small pieces
1 lb (450 g) skinless halibut fillet or other white fish, cut into 4 pieces
3 green onions, sliced, or 1/2 cup (125 mL) chopped cilantro
In a food processor, purée sweet onion with garlic and ginger.
Heat oil in a large, wide saucepan or Dutch oven over medium heat. Add onion purée but don’t wipe out inside of food processor. Stir often until onions turn soft and translucent, 5 minutes.
Meanwhile, in food processor, purée tomatoes with balsamic vinegar, curry powder, sugar, salt, and cayenne pepper.
Once onions are soft, stir tomato mixture, chickpeas, and cauliflower into pan. Bring to a boil, then reduce heat to medium. Cover and simmer to let flavours blend, about 15 minutes. Then stir in fish. Cover and continue to simmer until fish is cooked through, about 5 to 7 minutes. Stir in green onion or cilantro. Serve with warm naan bread.
Serves 4.
Each serving contains: 416 calories, 37 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 51 g total carbohydrates (19 g sugars, 15 g fibre); 447 mg sodium
source: "30 Minute Meals", alive #371, September 2013
