Fish Curry
Preparation time: 5 minutes
Cooking time: 25 minutes
Serves: 4
Nutrition: Per serving
Energy
147kcals
Fat
4.4g
Saturates
0.4g
Sugars
3.7g
Salt
1.4g
Whip up a curry-in-a-hurry with this aromatic fish dish then serve with rice or pitta bread and salad for a healthy supper. Make sure to use a sustainably-sourced white fish.
Ingredients
450g/1lb white fish – cod or haddock, boned and cut into chunks
2 tablespoons lemon juice
1 tablespoon rapeseed oil
2 small onions, chopped
1 teaspoon crushed garlic
1 teaspoon crushed ginger
1 teaspoon green chilli, finely chopped
200 ml canned tomatoes
½ teaspoon turmeric powder
1 teaspoon salt
1 teaspoon garam masala
2 tablespoons chopped fresh coriander for garnish
Method
Marinate the fish chunks with the lemon juice and leave for 15 minutes.
Heat the oil in a non-stick pan and fry the onions. When light brown add the garlic, ginger and the green chilli. Cook for a minute or two.
Add the tomatoes and all the spices and cook for about 5 minutes stirring at intervals.
Add the fish. Add a little water so that the fish does not dry out. Simmer over a low heat for about 15 minutes until the fish is cooked.
Serve with rice or pitta bread and salad.