Malaysian fish curry

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: André Martin

Save to favs/meal planning

Log in now in to enjoy this feature

See favs

Curcumin found in turmeric, which is used in this Malaysian-style fish curry, can help you reduce inflammation in the body. Plus, this fragrant dish is high in gut-friendly fibre and satisfying protein while being low in calories and sodium. What more could you want!

Serves: 4

Time to make: 40 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

3 shallots, chopped
2 cloves garlic, chopped
1 teaspoon ground turmeric
1 long red chilli, chopped
3cm piece ginger, peeled, chopped
1 teaspoon tamarind paste
2 teaspoons olive oil
2 large tomatoes, chopped
½ cup reduced-salt chicken stock
1 cup reduced-fat coconut milk
500g firm white fish fillets, cut into 3cm pieces
200g green beans, thinly sliced lengthways
1 teaspoon brown sugarlight brown cane sugarX
2 cups steamed basmati rice, to serve
2 bunches steamed Asian greens, to serve

Instructions

1 Process shallots, garlic, turmeric, chilli, ginger and tamarind in a small food processor until finely chopped. Add the olive oil and 1 tablespoon of water; process until a thick paste.

2 Heat a large saucepan or wok over medium heat. Cook paste, stirring, for 2–3 minutes, or until fragrant. Add the tomatoes; cook, stirring, for 3–4 minutes more. Add the stock and coconut milk, bring to the boil. Reduce the heat and then simmer, covered, for about 15 minutes.

3 Add the fish and beans; simmer, covered, for about 5–10 minutes, or until the fish is cooked through and beans are just tender. Stir in the brown sugar. Serve curry with steamed rice and greens.

Nutrition Info (per serve)

Calories 381cal

Kilojoules 1595kJ

Protein 32.1g

Total fat 9.4g

–Saturated fat 4.9g

Carbohydrates 37.7g

–Sugars 6.5g

Dietary fibre 7.31g

Sodium 252mg

Calcium 168mg

Iron 3.6mg

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.

Save to favs/meal planning

Log in now in to enjoy this feature

See favs PRINT

2 comments on Malaysian fish curry

Kirsty Clay January 20, 2022 at 5:30 pm #

How many shallots do we need?

Log in to Reply
- Jen deMontalk January 21, 2022 at 12:28 pm #
  
  Hi Kirsty
  Apologies for that quantity being left off. You need 3 shallots.
  
  Warm regards
  Jenny de Montalk, Healthy Food Guide editor
  
  Log in to Reply