Pollock with Red Curry Sauce

9 or 10 Fillets sliced in quarters

3 bundles of bokchoy chopped

4 potatoes peeled and quartered

1 can of tomato puree

1 can of stewed tomatoes

1/2 red pepper sliced

1/2 yellow pepper sliced

1 1/2 onion sliced

1 cup cilantro chopped *garnish*

3 cups vegetable broth

olive oil

2 tablespoons red pepper powder

2 tablespoons curry powder

2 tablespoons onion powder

2 tablespoons garlic powder

1 teaspoon black pepper

1 teaspoon cumin

1 teaspoon sea salt

1 tablespoon Rick’s All-Purpose Seasoning Cajun

**Sugar** ADDED LAST


On high, start boiling your potatoes. They should be soft within 20 minutes as long as you didn’t slice them too big. Once they are done drain them and set them aside. I let my frozen Pollock fillets thaw and realized there was no skin on the back. I remembered it was a very flaky fish so cooking it with the sauce was a no go. It would shred apart easily. So I set them aside in a wok with olive oil and a little salt and pepper. They will cook very fast so finishing the sauce first is priority. In a small bowl your seasonings will all be combined except for the sugar. This mix will literally make the sauce come to life.


On medium saute your onions and peppers in a little olive olive. Then add stewed tomatoes, tomato puree, and vegetable broth. Then begin slowly pouring in your seasoning mix. I didn’t use all of mine. I had about a small corner left. This was to my taste preferences. Yours may vary so taste the sauce as you add in the mix until you feel it’s right.


Next add bokchoy, potatoes and stir. Add sea salt and pepper and finally one spoonful of sugar. Turn down to low and let simmer.


On medium heat, cook the Pollock. Make sure to be gentle with it as you flip it over to cook both sides as it will break up. It will cook extremely fast. Once the fish is done gently scoop out of the pan and add to your curry sauce. Stir. Serve with rice and garnish with fresh cilantro on top to bring a burst of flavor!






Cast Iron Balsamic Chicken


4 lbs chicken thighs

3 roma tomatoes sliced

1 large onion quartered

1/2 pound green beans with ends cut off


1 cup chicken broth

1/3 cup balsamic vinegar

1 tablespoon minced garlic

1 tablespoon mustard

1 tablespoon worcestershire sauce

1 tablespoon honey

1 tablespoon olive oil

1/2 teaspoon chili paste



salt and pepper

Equipment: Cast iron skillet

Preheat oven 350 degrees. In a separate small mixing bowl: whisk together chicken broth, balsamic vinegar, garlic, mustard, honey, olive oil, worcestershire sauce and chili paste. In a large bowl pour over your chicken and let it marinade for 30 minutes.

Arrange the sliced vegetables on the bottom of the skillet. Then cover with marinated chicken and pour rest of the sauce all over. Lastly season the tops with sea salt, pepper, basil and oregano. Bake for about 1 hour. Verify that the chicken is completely cooked through.

I served with herb roasted potatoes.


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