Lime Steamed Curry Cod & Chili Garlic Baked Sweet Potato Fries

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It’s a double whammy today!! Two recipes in one delicious dish! Of course, you can make the fish and the fries and enjoy them together, like I did, or separately!

I’m going to keep this post simple and to the point!

This meal was the lovely lunch I had yesterday. It was super easy to pull together and bursting with flavor! Sticking within the parameters of my Challenge meal plan, I got my protein from the fish and my carbohydrates from the sweet potatoes. I didn’t need to use any extra fat as I steamed the fish in lime juice, and baked the fries without any oil (because you really don’t need it, they are just as good without!).

I’ll start with the fries… these are easy as 1..2..3!

1. Wash and cut the potatoes.

2. Season the potatoes.

3. Bake the potatoes!

oh.. I guess there’s a ‘4’ too…

4. Devour the potatoes!!!

Easy as that! They are crispy on the outside, soft on the inside, spicy, garlicky, flavorful, and oh soooo yummy! Love these!

Next for the fish!

Again, incredibly easy to make, the fish just needed to be seasoned, then placed in the pan with lime juice, steamed for literally just a few minutes, and voila! Done like dinner! Or lunch.. or even breakfast, whatever you prefer!

I’ve been playing around and searching the net for different spice mixtures and ideas to add flavor to dishes, so when I came across this one, I knew I had to try it!!

You can use any type of white fish you like for this recipe. I like cod because it is a bit heartier than tilapia, sole, or basa, and not as pricey as halibut.

All in all, a great, healthy, clean, diet friendly dish! This one will be a repeat for sure!


5.0 from 7 reviews
Lime Steamed Curry Cod & Chili Garlic Baked Sweet Potato Fries
 
Prep time
Cook time
Total time
 
Serves: 4
Ingredients
  • For The Fish:
  • 4 - 4oz Cod Filets
  • ¼ cup fresh lime juice
  • 2 teaspoons dried oregano
  • 1 teaspoon chili powder
  • 1 teaspoon chili flakes (if you like the spice!)
  • 1 teaspoon black pepper
  • 2 teaspoons garlic powder
  • 2 teaspoons yellow curry powder
  • For The Fries:
  • 3 medium sweet potatoes, scrubbed and cut into thick strips
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
Instructions
  1. Preheat the oven to 400 degrees. Cut the potatoes and lay evenly on a baking sheet. Sprinkle and toss with the spice mixture for the potatoes (cumin, chili powder, garlic powder) until well coated. Bake in the oven for 15 minutes, flip once, and bake for an additional 10 minutes until crispy.
  2. Combine all the spices for the fish in a bowl.
  3. Sprinkle the cod with ½ of the spice and rub gently into the fish. Turn over and repeat for the other side.
  4. Pour lime juice in the bottom of a large skillet and heat to a light simmer.
  5. Put filets in skillet and cook on medium heat for 4-5 minutes, covered.
  6. Remove lid and cook for another 1-2 minutes or until fish easily flakes.
  7. Enjoy!
Nutritional Information
Serving size: 1 filet & ¼ fries Calories: 210 kcal Saturated fat: 0.2g Unsaturated fat: 0.8g Carbohydrates: 20.9g Sugar: 7.7g Fiber: 3.7g Protein: 27.6g

*Fish recipe adapted from Bodybuilding.com

For another great fish recipe check out this Air Fryer Tilapia with Easy Mango Salsa.

Stay tuned for more delicious recipes and updates on our challenge later this week on the blog!

(Oh… and please answer This Month’s Question.. on the right sidebar if you haven’t yet.. :))

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Until next time!

Christal

Nutritionist in the Kitch

Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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  • Found this recipe when I had a piece of cod to use up and didn’t feel like doing much cooking. This was perfect – fast, tasty and healthy, and didn’t need any ingredients I didn’t already have in the cupboard. I’ll definitely make it again. Thank you!

  • Making this dish again tonight. First made when home from the hospital after major heart surgery. Loved it ,still do. Eas, healthy and delicious. Way up on my favorite fast food list. Thanks so much.

  • Delicious. Really a fast prep and cook time on the fish. I put the fries in a bowl and tossed them with a scant tsp ofEVOO before putting the spices on them then tossed again, Also changed the chili powder to Aleppo pepper as chili powder has added sodium. Using cod is relly good.

  • I did not get to try the sweet potato fries because I got started late but the fish was delicious. I had not considered steaming fish with juice before and brought such a nice flavor. And I had never considered curry and chili powder together but it was a great blend of flavor. You have a new blog follower:)

  • Hi Christal, last night hubby made this recipe for dinner. All I had to do was to tell him to follow your instructions ๐Ÿ™‚ I also told him I had some seasoning left over for the sweet potato fries in a zip-lock that he would find in the spice cupboard. The dinner turned out amazing again. But I was thinking that the sweet potatoes tasted a bit different this time. That’s because they were different! He didn’t read the label on the bag and I had forgotten there was more than one zip-lock bag with a spice mixture, so he used the one I had for a roasted cauliflower recipe. Some of the best discoveries come from ‘mistakes’ and this is one of those discoveries. Give this a try with sweet potatoes and let me know what you think ๐Ÿ™‚
    1 ยฝ TB paprika
    1 TB garlic powder
    2tsp turmeric
    Fresh ground pepper
    Pinch of sea salt
    (the above measurements made enough seasoning for 1 batch of cauliflower and two batches of sweet potato fries).
    Cheers,
    Deb

    • Hey Deb! Yummm that sounds delicious.. I LOVE tumeric, and it’s subtle enough that it doesn’t over power recipes too! I am totally trying this, thank you so much for the recipe! ๐Ÿ™‚ Also, tell your hubby I give him a virtual pat on the back for making a Nutritionist in the Kitch recipe! ๐Ÿ™‚

  • I used mahi mahi instead of cod because I happened to have some in the freezer. It is a really nice white fish with a texture a lot like tuna. (Costco sells in in the freezer section). It was great for this recipe. The fries were a hit too. And the whole thing was ready from start to plate in less than 30 minutes! This meal sums up my favorite kind of cooking: fast and full of flavor!
    Thanks for another great meal, Christal!

      • We had the left-overs for lunch today and I added a dollop of non fat Greek yogurt on the fish because I had made it a bit too spicy. The yogurt was a really nice addition.