Recipes from Oct. 18, 2007
Fresh Flavors is featured in Hawaii’s Kitchen on KHON2 Hawaii’s
morning news on the first and third Thursdays of each month. Sponsored by HMSA.
For more recipes, visit Island Scene Online.
India Cafe’s Fish Curry
1 lb. lean fish (such as mahi mahi), deboned and cubed
3/4 tsp. salt
2 tsp. curry powder
1/2 cup chopped onion
1/4 tsp. ground ginger
1 clove garlic, minced
1 Tbsp. margarine
10 curry leaves (or bay leaves)
1 medium tomato, peeled, seeded and chopped
Juice of half a lemon
1 cup water
2 cilantro leaves, minced
In a medium bowl, mix fish with salt and curry powder until evenly coated. Heat
a large nonstick skillet. Brown onion, ginger and garlic in margarine about 5 minutes.
Add curry leaves.
Add fish mixture; cook and stir until seared. Add tomato, lemon juice and water.
Stir to mix well. Cover and simmer 15 to 20 minutes or until curry thickens. Stir
occasionally; add a little water if liquid evaporates. Garnish with cilantro. Serve
over rice.
back to top
India Cafe’s Coconut Cauliflower Kari
3 Tbsp. oil
1 tsp. mustard seed/urad dahl mix
1/4 tsp fenugreek
1/2 cup chopped onion
3 fresh curry leaves
1/4 red bell pepper, diced
1 tsp. turmeric
1 head cauliflower, separated into 1-inch florets
1 tsp. salt
1/4 cup coconut milk
Heat wok over high heat. Add oil and sauté mustard seed/urad dahl mix and fenugreek
until urad dahl is brown and popping. Add onion and curry leaves; sauté until brown.
Reduce heat to medium and stir in bell pepper, turmeric, cauliflower florets and
salt. Add coconut milk. Cook and stir until cauliflower is completely yellow. Cover
and cook, stirring frequently, until cauliflower is cooked. Makes 6 servings.
Per serving: Calories 150, protein 4 g., carbohydrates 11 g.,
total fat 10 g., saturated fat 3 g., cholesterol 0 mg., sodium 441 mg.,
figer 5 g., Weight Watchers POINTS value: 3.
Nutritional Facts
Cauliflower is high in vitamin C and folate. Three cauliflower florets willl provide
you with 67 percent of your daily vitamin C requirement. When purchasing cauliflower,
make sure the tops of the florets are white; brown or purple spots indicate the
cauliflower is past its nutritional peak.
back to top