Recipe From Pete Evans
If you like (or love) curry, then you’ve probably tried different
variations of this colorful and flavorful dish. India, Indonesia, Malaysia and
Sri Lanka all have their own take on curry. Some cooks may make changes to a
recipe because certain ingredients may not be available in their area, and they
use substitutes instead that’ll help retain the essence of the curry.[i]
Succulent fish, fresh and organic vegetables and flavorful spices come
together in this Quick and Savory Fish Curry With Roasted Cauliflower and Okra
Recipe. It’s sure to be a hit among curry lovers or those who are tasting this
dish for the first time.
Looking for more healthy and delicious recipes to serve to your family
and friends? Check out the “Fat for Fuel Ketogenic Cookbook” that Pete Evans and
I have collaborated on. It features ketogenic diet-friendly recipes that can
satisfy your taste buds and potentially improve your health. Available starting
November 14, this cookbook also provides you with valuable information
regarding the basics of the ketogenic diet.
2 teaspoons ground turmeric
2 teaspoons ground coriander
1/2 head cauliflower,
broken into florets
4 snapper fillets, approximately half a pound each (or any firm white
fish such as cod, sea bass or bream) skin on or skinned and pin-boned
Juice of 2 limes
4 tablespoons coconut
1 onion, sliced
1-inch piece of ginger, finely grated
4 cloves garlic, minced
5 cardamom pods
1 teaspoon dried chili flakes
1 pinch freshly cracked pepper
1 cinnamon stick
12 curry fresh leaves
1 1/2 cups organic coconut milk
1 2/3 cup fish stock or water
1 tablespoon fish sauce
8 okras, halved
1 large handful baby spinach leaves
1 handful coriander leaves
Preheat the oven to 400 degrees Fahrenheit.
Mix the turmeric and ground coriander together
in a small bowl and set aside.
Place the cauliflower florets, 1 tablespoon of
coconut oil and half of the spice mix into a bowl and toss to combine. Transfer
the cauliflower mixed with the spices onto a lightly greased oven tray with a
little coconut oil and spread as a single layer. Season with a little salt and
roast in the oven for 15 minutes, until golden. Set aside.
Rub the remaining turmeric spice into the flesh
side of the snapper fillets, then squeeze the juice of one lime over it. Leave
to marinate for 10 minutes, cover and place in the refrigerator.
Meanwhile, heat the remaining coconut oil in a
large frying pan over medium heat. Add
the onion and sauté gently for five minutes until softened and translucent. Add
the ginger and garlic and sauté for 30 seconds, then add the cardamom pods,
cinnamon stick, chili flakes, a pinch of freshly cracked pepper and curry
leaves, and cook for another minute.
Add the roasted cauliflower, okra, coconut cream
and fish stock. Mix to combine, then place the fish flesh side down and gently
simmer for eight to 10 minutes until the fish is nearly cooked through.
When the fish is almost cooked, add the spinach
leaves and gently mix them through.
To finish, season with the fish sauce (add more
fish sauce to taste if desired), squeeze over the remaining lime juice, and
garnish with fresh coriander.
This recipe makes 4 servings.
Preparation time: 15 minutes (plus 10 minutes marinating time)
Cooking time: 30 minutes
This Quick and Savory
Curry Recipe Will Add Spice to Your Meals
If you’ve run out of ideas on how to cook curry, this recipe is a good
choice. Fish may not be the first ingredient of choice when it comes to curry
(chicken and beef are more commonly used),[ii]
but this delicious dish makes it work, as the spiciness of the curry perfectly complements
the mild flavor of the fish.
What Are the Health Benefits of
Okra is a
vegetable from the Malvaceae or mallows family. It can have either a smooth
surface or a rough texture, and is naturally green, although it can comes in
red varieties too. Because okra is tough to chew, it must be steamed or boiled
before eating. Once cooked, it develops a gelatin-like quality.
It’s unfortunate that not many are familiar with okra, because it
carries outstanding health benefits. Okra is a low-calorie vegetable that’s
abundant in insoluble and soluble dietary fiber, and can potentially aid with
promoting optimal digestive function, reducing cholesterol levels, lowering
heart disease risk and improving weight management (since okra can help promote
satiety). Okra also contains iron, calcium, manganese and folate, plus these
A: Together with flavonoids such as beta-carotene, xanthan and lutein,
vitamin A can work toward promoting good vision and healthy skin and mucous
B6: This B vitamin can assist with metabolizing fat, carbohydrates and
amino acids, promoting health of lymph nodes and regulating blood sugar levels.
Other potentially health-boosting B vitamins in okra include vitamins B1
(thiamin), B3 (niacin) and B5 (pantothenic acid).
C: This can help support immune function, prevent free radical damage and
regulate blood pressure levels.
It can help the body’s blood clotting function. Together with vitamin D and
calcium, vitamin K can support bone health as well.
When buying okra, pick those that are bright green, have unblemished
skin and feel firm but not hard. It’s best to look for okra at your local
market, particularly from May to September when it’s in season. Okra can be
stored in your refrigerator’s vegetable compartment in paper bags for up to
When cooking the okra, bring them to room temperature first. This allows
the vegetable to release less moisture when cooked. You can opt to leave the
okra whole when cooking, but if you want to cut or slice the vegetable, pat the
okra dry first before cutting or slicing. Use a ceramic knife to help slow the
What’s Curry Without Delectable
and Tasty Spices?
It’s undeniable that the spices in this curry provide heaps of
delicious flavor. Let’s take a closer look at two of these spices and their
Cardamom pods: These
small and greenish pods have a strong, unique and spicy-sweet or camphor-like
flavor. There are many types of cardamom pods, but no matter what variety you
use, you can get the most intense flavor once you break open whole pods to
release the tiny black seeds. These seeds can be ground using a spice mill or a
mortar and pestle. A little definitely goes a long way.
Cardamom pods are
known for their high manganese content, accounting for around 80 percent of the
recommended daily value in a single tablespoon. Cardamom pods also offer fiber,
minerals such as iron, calcium, magnesium, potassium and zinc, and vitamins A,
B1, B2, B6 and C. There are also volatile oils in cardamom pods that may play a
role in their ability to target gastrointestinal disorders, according to studies.
While limonene is considered the most prominent, these volatile oils may
deliver benefits too:
tradition noted that cardamom may help ease sore
throats, tooth and gum infections, congestion, tuberculosis and stomach,
kidney and lung problems. Lab studies discovered that cardamom pods can be
helpful in successfully addressing urinary tract infections and gonorrhea, and
in delivering heart-protective properties. Cardamom pods were also said to be
linked to relieving muscle problems.
pods were used for many centuries as an aphrodisiac that helped addressed
impotency. Early and modern medicine also believed that cardamom pods have
mood-elevating capabilities and can work as an antidepressant and in
leaves or cilantro:
Whether you like coriander leaves (or cilantro) or not, you cannot deny
that they are a valuable storehouse of essential nutrients that can benefit
your health. These low-calorie, no-cholesterol leaves contain flavonoids,
polyphenols and phenolic acids, such as the antioxidant and anti-inflammatory compounds
kaempferol and quercetin.
Kaempferol is known
to assist with lowering the risk of chronic diseases such as heart disease,
while quercetin is an antioxidant that can help prevent histamine release, allowing
cilantro to act as a natural antihistamine. Minerals like potassium, calcium,
manganese, iron and magnesium, B vitamins and vitamins A, C and K are also
present in coriander leaves.[iv]
These nutrients help contribute to the antiseptic, antifungal, antioxidant,
antibacterial and disinfectant properties that coriander leaves are known for.
Coriander leaves are
also promoted as a chelator or remover of heavy metals from the body. Although
research regarding this supposed benefit is scarce, there is evidence showing
that consuming these leaves along with foods containing heavy metals can reduce
the latter’s toxicity in the body.[v]
A Guide to Choosing
There are considerations you have to make when buying snapper fillets,
or any type of fish for that matter. Mercury contamination is a major problem
hounding most types of fish today, and can outweigh fish’s potential health
If you’re buying fish, get them from a trusted local fish monger to
avoid being defrauded. If you don’t have access to or contact with a local fish
monger and need to buy seafood from grocery stores or generic big box
retailers, check for these third party labels that can verify the fish’s
Stewardship Council: Arguably the best-known third party label for fish,
the logo features the letters MSC and a blue check mark in the shape of a fish.
Aquaculture Alliance Best Practices: Although farmed fish isn’t an ideal
type of fish you should consume, if you have no other choice, look for this
Alaska’s “Wild Alaska Pure:” The state of Alaska doesn’t permit
aquaculture, so all Alaskan fish is wild caught. Even better, the state has
some of the cleanest water and some of the best maintained and sustainable
fisheries. The “Wild Alaska Pure” logo is a reliable standard, and is a good
sign to look for when buying canned Alaskan salmon.
You can also substitute the snapper in this recipe to either wild-caught
Alaskan salmon or sockeye salmon. What makes these two special are the fact
that they’re not allowed to be farmed and are always wild caught. Bioaccumulation
of toxins is also reduced in these two types of fish, because they don’t feed
on contaminated fish. Sockeye salmon also has a lower risk of bioaccumulating toxins
because of its short life cycle.
About Pete Evans
Evans is an internationally renowned
chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s
loaded with delicious, unique Keto recipes, ideal for people who want to switch
to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” will be released
Pete has had numerous noteworthy
contributions to the culinary world. He has not only cooked for the general
public, but he’s also cooked a royal banquet for the Prince and Princess
of Denmark, a private dinner for Martha Stewart, and even represented his
hometown at the gala GʼDay USA dinner for 600 in New York City. Pete’s
career has moved from the kitchen into the lounge room with many TV appearances
including Lifestyle Channel’s “Home show,” “Postcards from Home,” “FISH,” “My Kitchen
Rules” and “Moveable Feast.”