Island Fish Curry With Coconut and Macadamia Nuts

Four of the mightiest brain foods are oily fish, coconut, curry, and fenugreek. Find them all in this rich and satisfying Indian-style recipe that’s deceptively easy to prepare.

Mackerel is a terrific choice for this dish. Rich in omega-3 fatty acids, it’s been shown to support healthy cellular function. Omega-3s are known to help control the release of the brain’s chemical messengers, which ultimately helps support healthy brain function. If you aren’t fond of mackerel or can’t find it where you shop, salmon makes a fine substitution, with similar omega-3 levels.

Coconut milk is rich and flavorful, but be sure to look for brands without added sugar, which defeats the purpose. Because coconut is fairly bland tasting, it’s very common for food packagers to add sugar to the can, so you might have to search a bit for a good brand.

Curry powder contains turmeric, which contains the compound curcumin.

Canola oil has been substituted for coconut oil in this recipe, as coconut oil is high in saturated fat. With just two tablespoons, you won’t notice a difference using mild-tasting canola oil, and you’ll still reap the benefits of coconut—and the flavor—through the use of coconut milk. Also, canola oil is high in omega-3s, which complement the omega-3 fatty acids in the fish.

This recipe is so nutritious yet simple to make that you may find it useful to keep on hand as a quick, go-to meal. It freezes well, so consider making large batches and storing them in the freezer for up to a month in single-serving containers.

Finally, if it suits your schedule better, this savory dish can easily be adapted and prepared in a slow cooker/crockpot, where the rich flavors can blend together slowly until mealtime.

Island Fish Curry With Coconut and Macadamia Nuts

Yield: 3-4 servings

Prep time: 15 minutes

Cook time: 35 minutes

Total time: 50 minutes

Ingredients:

• 3 – 4 fish fillets, such as mackerel or salmon
• 1 can coconut milk, unsweetened
• 1 yellow onion, small, sliced very thin
• 1 cup cherry tomatoes, halved
• 1 tbsp curry powder
• 1 tsp red chili powder
• ½ tsp dried fenugreek
• 2 tbsp canola oil
• 1/8 cup macadamia nuts, crumbled
• salt and pepper, to taste

Instructions:

1. Warm the canola oil in a cast iron skillet pan.
2. Add the onions and sauté until soft.
3. Add curry powder, red chili powder, and fenugreek.
4. Lay the fish fillets on top.
5. Add cherry tomatoes on top of fish.
6. Slowly pour coconut milk over the fish.
7. Cover and simmer on low for 15 – 20 minutes until fish is cooked through.
8. Season with salt and pepper as desired.
9. Sprinkled crumbled macadamia nuts on top.
10. Serve alone or over rice.