Dinner in 30 Minutes
Pan-Seared White Fish With Tomato Curry
This is a version of an Iraqi national dish called masgoof, with a flavorful sauce that elevates mild fish. Serve with basmati rice. Adapted from "Zov: Recipes and Memories From the Heart," by Zov Karamardian (self-published, 2005).
Four 6-ounce mild white fish fillets with skin, center cut, such as halibut or striped bass, about 1 inch thick
1 teaspoon salt, plus additional for seasoning the fillets
1/2 teaspoon freshly ground black pepper
3 tablespoons olive oil
1 tablespoon unsalted butter
2 small onions, thinly sliced
2 to 3 tablespoons mild red Indian curry paste*
2 tablespoons minced garlic
6 Roma tomatoes, peeled, seeded and coarsely chopped
1/4 cup plus 2 tablespoons chopped flat-leaf parsley, for garnish
2 tablespoons lemon juice (from 1 lemon)
Lemon wedges, for garnish
Preheat the oven to 350 degrees. Have ready a rimmed baking sheet lined with parchment paper.
Sprinkle the fish fillets with salt to taste and 1/4 teaspoon of the pepper.
In a large heavy skillet over medium-high heat, heat 1 tablespoon of the oil. Place 2 fillets, skin side down, in the skillet and cook until the skin is crisp and golden brown, about 5 minutes. (The fish will not be cooked through at this point.) Using a large spatula, transfer the fillets, skin side up, to the baking sheet. Repeat the process, using another tablespoon of oil to cook the remaining 2 fillets.
Pour off the used oil.
In the same skillet over medium-high heat, melt the butter with the remaining 1 tablespoon oil. Add the onions and cook until they are translucent, about 8 minutes. Add the curry paste and garlic, then the tomatoes. Reduce heat to medium low, stirring frequently, until the tomatoes release their juices and become tender, about 2 minutes. Stir in 1/4 cup of the parsley and the lemon juice. Season the sauce to taste with the salt and the remaining 1/4 teaspoon of pepper.
Meanwhile, bake the fish until it is just cooked through, about 5 minutes (do not overcook). Transfer to individual plates and spoon the curry sauce on top. Sprinkle with the remaining 2 tablespoons of parsley, garnish with lemon wedges and serve warm.
*NOTE: Mild red Indian curry paste is available at many supermarkets.
Per serving: 501 calories, 49 g protein, 44 g carbohydrates, 15 g fat, 116 mg cholesterol, 5 g saturated fat, 747 mg sodium, 8 g dietary fiber
Recipe tested by Bonnie S. Benwick; e-mail questions to firstname.lastname@example.org
-- Bonnie S. Benwick
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