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.
Reviewed by our expert panel 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)
-
Calories 356cal
-
Kilojoules 1490kJ
-
Protein 41g
-
Total fat 19g
-
–Saturated fat 6g
-
Carbohydrates 10g
-
–Sugars 9g
-
Dietary fibre 2g
-
Sodium 150mg
-
Calcium 60mg
-
Iron 2.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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