30 minutes to dinner
CURRIED FISH DISH
This delicious dish can be put together in about 30 minutes, which makes it a perfect meal for a busy day. You can serve the curried fish over the rice rather than mixing them together, if you prefer. To make the preparation even faster, use 2 cups frozen chopped onion and a 12-ounce can of water-packed white albacore tuna, flaked. If you have leftovers, thin them with milk or chicken broth and serve as a curried-fish soup. Also, this recipe can be used with cooked chopped chicken or turkey in place of the fish.
1 1/2 tablespoons butter
1 large onion, coarsely chopped, about 2 cups
2 1/2 tablespoons all-purpose flour
2 teaspoons curry powder
1/4 teaspoon ground ginger
1/2 teaspoon salt
Dash of white pepper
1/2 cup fat-free chicken broth
1 can (12 ounces) evaporated skim milk
1 pound cooked fish, cubed, about 4 cups
1 teaspoon freshly squeezed lemon juice
2 cups cooked rice or quinoa
Melt the butter in a large, heavy skillet over medium heat. Add the onion and cook until clear and tender. Combine the flour, curry powder, ginger, salt and pepper, and add to the onion to make a paste.
Meanwhile, combine the broth and milk in a saucepan and bring to a boil. Add the broth mixture to the flour mixture all at once, and stir to combine with a wire whisk. Simmer, stirring occasionally, until thickened, about 10 minutes.
Add the fish and lemon juice to the sauce and mix well. Add the rice or quinoa and fold in thoroughly.
Makes 4 servings.
Each serving contains approximately: 587 calories; 7 g fat; 57 mg cholesterol; 488 mg sodium; 90 g carbohydrates; 37 g protein; 2 g fiber.
Jeanne Jones is the author of 33 cookbooks, most recently "Cooking From the Cupboard" (Rodale Press). Her column appears Wednesday. For more information, you can go to her website, jeanne jones.com.
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