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 coriandercilantroX

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.

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.