Cape Malay Seafood Curry and a South African Food Safari at Gold Restaurant

If you have roughly 55 minutes to spend in the kitchen, Cape Malay Seafood Curry and a South African Food Safari at Gold Restaurant might be a spectacular gluten free, dairy free, whole 30, and pescatarian recipe to try. For $5.8 per serving, you get a main course that serves 3. One serving contains 424 calories, 62g of protein, and 5g of fat. This recipe is liked by 8 foodies and cooks. If you have ground fennel, cinnamon, garlic cloves, and a few other ingredients on hand, you can make it. It is brought to you by Curious Cuisiniere. Not a lot of people really liked this African dish. Overall, this recipe earns a tremendous spoonacular score of 82%. If you like this recipe, you might also like recipes such as Bo-Kaap Cape Malay Kerrie - South African Cape Malay Curry, Bo-Kaap Cape Malay Curry Powder - South African Spice Mixture, and Cape Malay Curry.

Servings: 3

Preparation duration: 20 minutes

Cooking duration: 35 minutes

 

Ingredients:

1 bay leaf

2 large tomatoes, diced (or 1- 16 oz can of diced tomatoes, lightly drained)

1 lb firm, thick white fish filet (like cod or haddock)

⅛ tsp cinnamon

½ tsp cumin

2 garlic cloves, peeled and minced

½ in piece of fresh ginger, peeled and minced (or ⅛ tsp dry, ground ginger)

1 large pinch ground cloves

1 tsp ground coriander

⅛ tsp ground fennel

1 tsp olive oil

1 medium onion, diced

2 medium russet potatoes, peeled and diced 1 tsp mild curry powder (not hot)

½ tsp salt

1 lb shrimp, peeled shelled

¼ tsp turmeric

1 c water

Equipment:

frying pan

Cooking instruction summary:

Cut the fish into 1 in pieces and peel the shrimp. Set aside.Heat the oil in a large saut pan. Fry the onion over medium-high heat, until golden brown, 4-5 min. Stir in the garlic and ginger. Saut for 1 min.Add the diced tomatoes, diced potatoes, seasonings (except salt), and water. Stir to mix in the spices. Simmer the mixture over medium heat for 15-20 minutes, until the potatoes are very tender.Add the salt and mix well. Add the fish and prawns and stir. Simmer, uncovered for 10 minutes, until the seafood is opaque and cooked through.Serve the curry over white rice.

 

Step by step:


1. Cut the fish into 1 in pieces and peel the shrimp. Set aside.

2. Heat the oil in a large saut pan. Fry the onion over medium-high heat, until golden brown, 4-5 min. Stir in the garlic and ginger. Saut for 1 min.

3. Add the diced tomatoes, diced potatoes, seasonings (except salt), and water. Stir to mix in the spices. Simmer the mixture over medium heat for 15-20 minutes, until the potatoes are very tender.

4. Add the salt and mix well.

5. Add the fish and prawns and stir. Simmer, uncovered for 10 minutes, until the seafood is opaque and cooked through.

6. Serve the curry over white rice.


Nutrition Information:

Quickview
423k Calories
61g Protein
4g Total Fat
30g Carbs
40% Health Score
Limit These
Calories
423k
21%

Fat
4g
8%

  Saturated Fat
0.77g
5%

Carbohydrates
30g
10%

  Sugar
2g
3%

Cholesterol
446mg
149%

Sodium
1658mg
72%

Get Enough Of These
Protein
61g
123%

Selenium
123µg
176%

Phosphorus
699mg
70%

Manganese
1mg
66%

Vitamin B6
0.95mg
48%

Vitamin B12
2µg
42%

Potassium
1426mg
41%

Magnesium
140mg
35%

Copper
0.63mg
32%

Iron
5mg
31%

Calcium
287mg
29%

Zinc
4mg
28%

Vitamin B3
5mg
28%

Vitamin C
19mg
24%

Vitamin E
2mg
19%

Vitamin B1
0.27mg
18%

Folate
51µg
13%

Fiber
2g
12%

Vitamin B2
0.18mg
11%

Vitamin B5
0.93mg
9%

Vitamin D
1µg
9%

Vitamin K
3µg
4%

Vitamin A
71IU
1%

covered percent of daily need
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