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RECIPE
17 INGREDIENTS9 STEPS1hr 30min

Caribbean Curry Fish with Green Mango

This dish hits the spot when looking for something warm and comforting. This combination of mango and fish came about as a means of stretching the dish when one didn’t have a lot of fish and a few people to feed. Plus, the tartness of the green mango works well with the curry base.
Caribbean Curry Fish with Green Mango Recipe | SideChef
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This dish hits the spot when looking for something warm and comforting. This combination of mango and fish came about as a means of stretching the dish when one didn’t have a lot of fish and a few people to feed. Plus, the tartness of the green mango works well with the curry base.
CaribbeanPot
Using the cuisine of Trinidad and Tobago as my base, please follow me on a delicious culinary tour of the islands.
https://www.youtube.com/user/caribbeanpot
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CaribbeanPot
Using the cuisine of Trinidad and Tobago as my base, please follow me on a delicious culinary tour of the islands.
https://www.youtube.com/user/caribbeanpot
1hr 30min
Total Time
$3.54
Cost Per Serving

Ingredients

US / METRIC
Servings:
4
Serves 4
2 lb
Fish , washed
1/2
1 Tbsp
Green Caribbean Seasoning
1/2 tsp
Curry Powder
1/2 tsp
1/2 tsp
Freshly Ground Black Pepper
as needed
Vegetable Oil
about 2 cups, for frying
1 cup
Water
2 Tbsp
Vegetable Oil
1/2
Small  Onion
4 cloves
1/4
Scotch Bonnet Pepper
2 Tbsp
Curry Powder
1
Large  Green Mango
1/2
Medium  Tomato
2
Scallions
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Nutrition Per Serving

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CALORIES
566
FAT
11.7 g
PROTEIN
49.2 g
CARBS
67.5 g

Cooking Instructions

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Step 1
Clean and wash the Fish (2 lb) with Lime (1/2) . Make a couple of cuts on the thickest part of the belly.
Step 2
Season the fish] with Green Caribbean Seasoning (1 Tbsp) , Curry Powder (1/2 tsp) , Salt (1/2 tsp) , and half the Freshly Ground Black Pepper (1/4 tsp) . Allow it to marinate for an hour.
Step 3
Lightly dust in the All-Purpose Flour (3/4 cup) and fry in a pan with hot Vegetable Oil (as needed) for about 4 minutes each side. Set aside to drain on paper towels.
Step 4
In the same bowl you marinated the fish, add the Water (1 cup) and swish around to pick up any remaining marinade. Set aside. Wash and cut the Green Mango (1) into 1/2 inch thick pieces.
Step 5
In another wide pan heat the Vegetable Oil (2 Tbsp) , then add the Onion (1/2) and Garlic (4 cloves) . Reduce the heat to low so you don’t burn the garlic. Add the Scotch Bonnet Pepper (1/4) and stir well on low heat.
Step 6
With the heat still on low, add the remaining Curry Powder (2 Tbsp) and Freshly Ground Black Pepper (1/4 tsp) . Stir well. Cook on low for 3-4 minutes to cook off any raw curry taste.
Step 7
It will go clumpy, darker in color and your kitchen will have the lovely aroma of the spices which makes up a good curry powder. Add the pieces of mango and stir well to coat. Then add the water we reserved from the bowl we seasoned the fish in. Turn up the heat and bring to boil. Then reduce to a simmer and cook with the lid on for 6-8 minutes.
Step 8
The mango should be somewhat tender at this point, cook longer if you want it more tender, push things around and add the previously fried fish to the pot. be gentle as we don’t want to break the fish. Try to spoon on some of the gravy over the fish to coat it. Add a bit more water if you need. Top with the Scallions (2) and Tomato (1/2) , then simmer with the lid on the pot for 5 minutes.
Step 9
Taste for salt and adjust accordingly. The mango should be tender and you should have a lovely curry sauce/gravy to eat with your steamed rice, roti or boiled ground provision. Serve and enjoy!
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Nutrition Per Serving
Calories
566
% Daily Value*
Fat
11.7 g
15%
Saturated Fat
7.2 g
36%
Trans Fat
0.0 g
--
Cholesterol
113.4 mg
38%
Carbohydrates
67.5 g
25%
Fiber
5.8 g
21%
Sugars
30.2 g
--
Protein
49.2 g
98%
Sodium
801.4 mg
35%
Vitamin D
7.0 µg
35%
Calcium
74.6 mg
6%
Iron
3.3 mg
18%
Potassium
847.4 mg
18%
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