Curried Fish Stir-Fry
By Fruits & Veggies - More Matters
Curry up! Fix this great dish in only 30 minutes!

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  • Prep Time: 30 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, White, Green

Ingredients

12 oz. fresh or frozen tilapia or other firm fish (flounder, sole, cod), cut into 1” cubes
1 medium green pepper, cut into cubes
1 medium onion, chopped
1 medium plum tomato, chopped
2 cups green beans
2 tablespoons olive oil
1 clove garlic, minced
1-2 tablespoons curry powder
4 cups brown rice, cooked (or brown basmati rice)

Directions

Cook rice according to package directions to make 4 cups cooked. 

In a medium skillet, heat olive oil on MEDIUM-HIGH heat. 

Add the peppers, onions and green beans. 

Add curry powder and a dash of salt and pepper to taste. 

Cook until vegetables are soft, about 7-10 minutes. 

Add the garlic and tomato, and cook for another 2-3 minutes. 

Add the tilapia and more curry powder if desired. 

Continue cooking until fish is cooked through, appearing white and flaky, about 5 to 8 minutes. 

Do not stir too much as the fish will shred. 

Serve with or over brown rice.

Each serving provides: an excellent source of vitamin C and fiber.  Also a good source of vitamin A, folate, magnesium, and potassium.

Nutritional Information

  • Calories:    494
  • Carbohydrates:    77g
  • Total Fat:    11.5g
  • Cholesterol:    43mg
  • Saturated Fat:   2.2g
  • Dietary Fiber:    7g
  • % of Calories from Fat:    102%
  • Sodium:    57 mg
  • Protein:    26g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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