Easy fish curry
This low calorie easy fish curry makes for a perfect dinner to warm you up on those cold winter nights, dairy free and on the table in 15 minutes, this is a tasty midweek dinner the whole family will love, with an easy gluten free option.
Serves: 3
Time to make: 15 mins
Total cost: $16.50 / $5.50 per serve
(at time of publication)
Ingredients
- 2 tablespoons canola oil
- 2 medium onions, finely chopped
- 3 cloves garlic, crushed, peeled, chopped
- 1-2 tablespoons finely chopped or grated fresh ginger
- 2 teaspoons curry powder
- 1 tablespoon no-added-salt tomato paste
- ½-¾ cup water
- ¾ cup reduced-fat coconut milk
- 500g firm fish fillets such as snapper and warehou
- 4 tablespoons chopped fresh coriander
Instructions
1 Heat oil in a large, lidded and preferably non-stick pan then add onions and garlic. Cook over a medium-high heat, stirring occasionally, until onions begin to brown. Stir in ginger and cook for 1-2 more minutes.
2 Add curry powder and cook stirring continuously for 1 more minute then add tomato paste, 1/2 cup water, coconut milk and salt to taste. Stir until well mixed. While sauce comes to the boil, cut fish in 2-3cm cubes.
3 Gently stir fish into sauce then cover pan and cook for 2-3 minutes or until fish is just cooked through, adding the extra 1/4 cup water if mixture looks dry.
4 Sprinkle in coriander, reserving a little for garnishing.
Serving suggestion
Serve over steamed rice, accompanied with roti (if preferred) and a simple salad.
Variations
Make it gluten free: Use gluten-free curry powder.
Nutrition Info (per serve)
Kilojoules 1490kJ
Calories 356cal
Protein 41g
Total fat 19g
–Saturated fat 6g
Carbohydrates 10g
–Sugars 9g
Dietary fibre 2g
Sodium 150mg
Calcium 60mg
Iron 2.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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