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Skillet Whitefish & Sweet Potato Curry

Prep Time: 20 Minutes

Total time: 1 Hours

Servings: 8

The cooler months will be warmed up by this lively curry, teaming with whitefish, vegetables, and lentils in a smooth, flavourful sauce. Warm Naan bread is a wonderful accompaniment, great for dunking into the curry.

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    3 Tbsp (45 mL) canola oil, divided

    1 Tbsp (15 mL) unsalted butter

    1/4 cup (60 mL) all-purpose flour

    2 Tbsp (30 mL) cornmeal

    1 lb (500 g) boneless, skinless whitefish, patted dry

    1 onion, diced

    2 Tbsp (30 mL) minced fresh ginger

    2 Tbsp (30 mL) minced garlic

    1 jalapeno pepper, minced

    1 Tbsp (15 mL) red curry paste

    1 sweet potato, peeled and cubed into 1/2-inch pieces

    3 (14 oz/398 mL) cans light coconut milk

    1 cup (250 mL) green lentils

    2 Tbsp (30 mL) maple syrup

    1 tsp (5 mL) ground turmeric

    3 cups (750 mL) chopped Swiss chard, spinach, or kale

    2 cups (500 mL) chopped zucchini

    1 lemon, zest and juice

    1/3 cup (75 mL) chopped cilantro, plus more for serving

    to taste, salt and pepper


  1. In a 12 inch (30 cm) pan or skillet, heat 1 Tbsp (15 mL) canola oil and butter over medium-high heat.
  2. Stir together the flour and cornmeal in a shallow dish and dredge the fish filets on both sides. Place the fish in the skillet and fry for a few minutes on both sides, until golden brown and the flesh is opaque. Season with salt and pepper. Remove from skillet and keep warm on a plate.
  3. Add the remaining oil to the skillet, and when hot, add onion, ginger, garlic, and jalapeno pepper. Cook for 2-3 minutes, until fragrant. Add curry paste and cook for another minute, stirring often.
  4. Stir in coconut milk, lentils, maple syrup, and turmeric and bring to a boil over high heat. Reduce heat to medium and simmer, covered, for 12 minutes. Add sweet potato and simmer, uncovered, until both the lentils and sweet potato are tender, another 10-15 minutes.
  5. Stir in the greens, zucchini, and lemon zest and juice. Simmer on medium-low heat for another 5 minutes, until vegetables are tender. Stir in cilantro and season to taste with salt and pepper. If the curry is too thick, thin out with water or vegetable broth.
  6. Break the cooked fish into large pieces and gently stir into the curry. Serve in bowls and optionally garnish with more cilantro. Serve with warm Naan bread.

Quick tip: Easily transform this dish into a vegetarian selection, by omitting the fish.

Nutritional Information

  • Serving Size: 1 1/4 cups (310 mL)
  • Per serving:
  • Calories 360
  • Total Fat 19 g
  • Saturated Fat 8 g
  • Cholesterol 40 mg
  • Carbohydrates 34 g
  • Dietary Fibre 5 g
  • Sugar 10 g
  • Protein 17 g
  • Sodium 340 mg
  • Potassium 606 mg
  • Folate 7 mcg