Recipe for Caribbean curry

Ginger, curry powder, chilies and all-spice contain health-protecting phytochemicals. A combination of punchy spices blended with heart-healthy shrimp and halibut steaks is a match made in heaven.

Preparation: 30 minutes

 Cooking: 30 minutes

Serves 4

• 10 ml (2 tsp) olive oil
• 6 thin scallions, finely chopped
• 1 medium yellow pepper, seeded and coarsely chopped
• 5 ml (1 tsp) peeled, finely chopped, fresh ginger
• 7 ml (1 1⁄2 tsp) curry powder
• 1 ml (1⁄4 tsp) chili flakes, or to taste
• 1 ml (1⁄4 tsp) ground allspice
• 30 ml (2 tbsp) low-sodium soy sauce
• 18 g (1 1⁄2 tbsp) brown sugar
• 1 ml (1⁄4 tsp) salt
• 400 ml (14 oz) can reduced-fat coconut milk
• 3 plum tomatoes, quartered lengthwise and seeded
• 250 g (1⁄2 lb) halibut steaks, skin removed, cut into 5 cm (2 in) chunks
• 250 g (1⁄2 lb) medium shrimp, peeled and deveined
• 30 ml (2 tbsp) chopped cilantro
• 15 ml (1 tbsp) freshly squeezed lime juice

1.  Heat oil in a large heatproof casserole over medium heat. Add scallion, pepper and ginger. Sauté until softened, or five minutes. Add curry powder, chili flakes and allspice. Sauté two minutes. Stir in soy sauce, brown sugar, salt, coconut milk and tomato. Simmer gently, uncovered, for 15 minutes.
2. Add fish and shrimp to mixture. Simmer gently, uncovered, just until fish is cooked through, or five to eight minutes. Add cilantro and lime juice. Serve immediately.

Per serving: 223 calories, 22 g protein, 9 g fat (including 4 g saturated fat), 99 mg cholesterol, 17 g carbohydrates, 2 g fibre, 605 mg sodium.

Shellfish have an unjustified bad rap for their cholesterol. Mussels and scallops are actually both lower in cholesterol than a lean turkey breast. Shrimp are the highest in cholesterol among shellfish, but they are still a low-fat source of protein.

Lycopene-rich food may protect against prostate cancer. In a six-year study of 48,000 men who consumed 10 or more servings per week of tomato products, participants experienced a 45 percent reduction in prostate cancer.

Packed into one medium tomato:

• about 25 calories;
• more than one third the daily requirement for vitamin C;
• sight-protective lutein and zeaxanthin that help stave off vision loss;
• beta-carotene that is converted to vitamin A in the body;
• a phytochemical called lycopene that fights prostate cancer;
• anti-cancer chemicals caffeic, ferulic and chlorogenic acids.