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Indian-Style Baked Fish
with Zucchini, Peppers & Tomato-Currant Chutney
35 MIN
2 Servings
From the Test Kitchen
In this vibrant dish, wild Alaskan pollock is elevated by a coating of fragrant vadouvan curry powder and a bed of tender vegetables—all oven-steamed in foil packets, which allows the delicious flavors to meld. We’re finishing it all with a topping of irresistibly savory chutney, cooked in the pan with juicy fresh tomatoes and sweet currants.
This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com
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NutritionPER SERVING
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Calories260 Cals (est.)
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instructions
1
Prepare the ingredients:
Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Halve the zucchini lengthwise, then thinly slice crosswise. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Peel and roughly chop 2 cloves of garlic.
2
Cook the vegetables:
In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the quartered peppers and chopped garlic; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Turn off the heat.
3
Prepare the fish:
While the vegetables cook, pat the fish dry with paper towels. Transfer to a cutting board; halve each fillet crosswise. Season on both sides with salt, pepper, and up to half the curry powder (you will have extra).
4
Assemble & bake the foil packets:
Place two large, rectangular pieces of foil on a work surface. Divide the cooked vegetables between the pieces of foil, keeping them to one side. Top with the prepared fish; drizzle with 1/2 teaspoon of olive oil. Fold the foil in half over the filling. Fold the three open edges inwards to completely seal the packets. Carefully transfer to a sheet pan. Bake 13 to 15 minutes, or until the fish is opaque and cooked through. Remove from the oven.
5
Make the tomato-currant chutney & serve your dish:
While the fish and vegetables bake, halve the tomatoes. Wipe out the pan used to cook the vegetables. In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the halved tomatoes; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add the tomato chutney, currants, and 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally and pressing the tomatoes with the back of a spoon, 1 to 2 minutes, or until slightly thickened. Turn off the heat. Taste, then season with salt and pepper if desired. Carefully open the baked foil packets. Serve the baked fish and vegetables topped with the tomato-currant chutney. Enjoy!
1
Prepare the ingredients:
Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Halve the zucchini lengthwise, then thinly slice crosswise. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Peel and roughly chop 2 cloves of garlic.
2
Cook the vegetables:
In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the quartered peppers and chopped garlic; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Turn off the heat.
3
Prepare the fish:
While the vegetables cook, pat the fish dry with paper towels. Transfer to a cutting board; halve each fillet crosswise. Season on both sides with salt, pepper, and up to half the curry powder (you will have extra).
4
Assemble & bake the foil packets:
Place two large, rectangular pieces of foil on a work surface. Divide the cooked vegetables between the pieces of foil, keeping them to one side. Top with the prepared fish; drizzle with 1/2 teaspoon of olive oil. Fold the foil in half over the filling. Fold the three open edges inwards to completely seal the packets. Carefully transfer to a sheet pan. Bake 13 to 15 minutes, or until the fish is opaque and cooked through. Remove from the oven.
5
Make the tomato-currant chutney & serve your dish:
While the fish and vegetables bake, halve the tomatoes. Wipe out the pan used to cook the vegetables. In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the halved tomatoes; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add the tomato chutney, currants, and 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally and pressing the tomatoes with the back of a spoon, 1 to 2 minutes, or until slightly thickened. Turn off the heat. Taste, then season with salt and pepper if desired. Carefully open the baked foil packets. Serve the baked fish and vegetables topped with the tomato-currant chutney. Enjoy!
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