Spiced Rockfish with Warm Cabbage-Carrot Mchuzi
A quick East African-inspired fish dinner with rockfish rubbed in turmeric-coriander style spices, plus warm cabbage and carrots softened with onion and tomato. Fresh, savory, and not too heavy.
Back to full listIngredients
- Rockfish Fillet (Wild Caught Fresh) 1 lb $6.99/lb
- Green Cabbage 1 lb $0.59/lb
- Carrots 1/2 lb $1.69/lb
- Jumbo Yellow Onions 1/2 lb $1.49/lb
- Fresh Roma Tomato 1/2 lb $2.79/lb
- Garlic 2 cloves $1.50 each
- Ginger Root 2 tsp grated $4.99/lb
- Fresh Organic Lemon - Each 1 each $1.69
Instructions
- Season 1 lb Rockfish Fillet with salt, black pepper, 1/2 tsp turmeric, 1/2 tsp ground coriander, and a pinch of cumin if you have it. Rub with a little oil and let sit while you prep vegetables.
- Thinly slice 1/2 lb Jumbo Yellow Onions, shred 1 lb Green Cabbage, slice 1/2 lb Carrots thinly, chop 1/2 lb Fresh Roma Tomato, mince 2 Garlic cloves, and grate 2 tsp Ginger Root.
- Heat oil in a large skillet over medium heat. Cook onion 4 minutes, then add garlic and ginger for 30 seconds.
- Add carrots and cabbage with a pinch of salt. Cook 6-8 minutes, stirring, until starting to soften.
- Add chopped tomato and 2 tbsp water, cover 3 minutes, then uncover and cook until lightly stewy. Finish with a squeeze of lemon.
- Meanwhile, heat a second skillet over medium-high heat. Sear the seasoned rockfish 3-4 minutes per side until just cooked through.
- Serve fish over the warm cabbage-carrot mixture with extra lemon on the side.
Cook time: 35 minutes
Estimated cost: $10-13
Health notes: Lean protein from fish; high fiber and micronutrients from cabbage and carrots; relatively light overall.
Drink pairing: Barbera can work surprisingly well here because the fish is robustly spiced and served with tomato-rich vegetables.