Zesty Ginger Curry Cod
Elevate your dining experience with this Zesty Ginger Curry Cod recipe. Bursting with flavors, this dish combines tender, flaky cod fillets simmered in a fragrant curry-tomato sauce paired beautifully with nutty pearl barley and sweet potatoes. Ideal for a quick weeknight dinner, the vibrant colors and aromas will entice your family and friends. Ready in just under 30 minutes, this recipe is both healthy and satisfying, featuring wholesome ingredients like fresh ginger and bell peppers that add a delightful zing to your meal. It’s a perfect blend of spice and comfort!
4
Servings
150
Calories
11
Ingredients
Ingredients
pearl barley
1 cup (uncooked)
sweet potato
1 medium (peeled and chopped)
red pepper
1 large (chopped)
green onion
1 bunch (sliced)
fresh ginger
3 inches (peeled and grated)
curry powder
1 tablespoon (none)
no-salt-added diced tomatoes
2 (14 1/2 ounce) cans (drained)
skinless cod fish fillets
4 (4 oz. each) (none)
olive oil cooking spray
as needed (for coating)
salt
to taste (for seasoning)
black pepper
to taste (for seasoning)
Instructions
1
In a microwave-safe bowl, combine pearl barley with 3 cups of water. Cover with vented plastic wrap and microwave on high for 10 minutes.
2
After 10 minutes, stir in the chopped sweet potato, re-cover, and continue microwaving on high for another 15 minutes or until the barley and sweet potatoes are tender.
3
While the barley cooks, prepare the vegetables: chop the red pepper, slice the green onions (reserving 2 tablespoons for garnish), and grate the fresh ginger.
4
In a mixing bowl, combine the chopped red peppers, sliced green onions (except for the reserved ones), grated ginger, and season with 1/4 teaspoon each of salt and black pepper. Spray lightly with olive oil cooking spray and mix to coat evenly.
5
Heat a 12-inch skillet over medium-high heat. Add the pepper mixture and sauté for about 3 minutes, stirring frequently, until the peppers are lightly browned.
6
Sprinkle the curry powder over the sautéed vegetables and cook for an additional minute, stirring constantly to release the spices' aroma.
7
Add the drained diced tomatoes to the skillet, stirring to combine. Bring to a gentle boil.
8
Nestle the cod fillets into the tomato mixture and cover the skillet. Cook for 5-8 minutes, or until the cod is opaque and flakes easily with a fork.
9
To serve, spoon the barley and sweet potato mixture onto plates and top with the cod and sauce. Garnish with the reserved green onions.
Nutrition Information
2.5g
Fat
22.5g
Carbs
10g
Protein
3.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Zesty Ginger Curry Cod?
Zesty Ginger Curry Cod is a flavorful dish featuring tender cod fillets simmered in a fragrant curry-tomato sauce, served with pearl barley and sweet potatoes.
How long does it take to prepare this recipe?
This recipe is quick and easy, taking just under 30 minutes to complete.
What are the main ingredients in this dish?
The main ingredients include skinless cod fillets, pearl barley, sweet potato, red pepper, and fresh ginger.
Is this recipe considered healthy?
Yes, it is a healthy meal featuring wholesome ingredients like fresh ginger, bell peppers, and no-salt-added tomatoes.
How many calories are in one serving of Zesty Ginger Curry Cod?
Each serving contains approximately 150 calories.
What is the protein content of this recipe?
There are 10 grams of protein per serving.
How do you cook the pearl barley and sweet potato?
They are cooked in the microwave: barley for 10 minutes followed by another 15 minutes once the sweet potato is added.
What type of fish is best for this recipe?
Skinless cod fillets are used for their tender and flaky texture.
How much ginger is required?
The recipe calls for 3 inches of fresh ginger, which should be peeled and grated.
How many servings does this recipe yield?
This recipe makes 4 servings.
Is this dish spicy?
It has a delightful zing from the fresh ginger and curry powder, providing a perfect blend of spice and comfort.
What kind of tomatoes should I use?
The recipe specifies two 14.5-ounce cans of no-salt-added diced tomatoes, drained.
How much fat is in this meal?
The dish is low in fat, with only 2.5 grams per serving.
What are the total carbohydrates per serving?
There are 22.5 grams of carbohydrates per serving.
How much fiber does this recipe provide?
This recipe provides 3.75 grams of fiber per serving.
How do I know when the cod is finished cooking?
The cod is cooked when it becomes opaque and flakes easily with a fork, usually after 5 to 8 minutes of simmering.
What size skillet is needed for this recipe?
A 12-inch skillet is recommended for cooking the pepper mixture and the fish.
What is used to garnish the dish?
The dish is garnished with reserved sliced green onions.
How are the peppers and onions prepared before sautéing?
They are chopped and mixed with grated ginger, salt, and black pepper, then sprayed with olive oil cooking spray.
Can I make this on a weeknight?
Yes, its quick preparation time makes it an ideal choice for a busy weeknight dinner.
What is the first step in the instructions?
The first step is to combine pearl barley with 3 cups of water in a microwave-safe bowl and microwave for 10 minutes.
Do I need to peel the sweet potato?
Yes, the sweet potato should be peeled and chopped before being added to the barley.
What seasoning is used for the vegetables?
The vegetables are seasoned with 1/4 teaspoon each of salt and black pepper.
When do I add the curry powder?
Curry powder is sprinkled over the sautéed vegetables after they have browned for about 3 minutes.
How long do I cook the curry powder with the vegetables?
Cook it for one additional minute while stirring constantly to release the aroma.
What is the purpose of the olive oil cooking spray?
It is used to lightly coat the vegetable mixture and the skillet for sautéing.
Is there any sugar in this recipe?
The recipe data does not list any added sugar.
How much curry powder is used?
The recipe requires 1 tablespoon of curry powder.
Can I substitute the red pepper?
While the recipe calls for red pepper, you could likely use other bell pepper colors for similar results.
Is the barley cooked on the stove or in the microwave?
In this specific recipe, the barley is cooked in the microwave for convenience.