South Indian fish curry
This low calorie fish curry recipe for two is packed full of flavour, super easy to make and on the table in 35 minutes, ideal for those busy lunch or dinner meals.!
Reviewed by our expert panel Serves: 2
Time to make: 35 mins
Ingredients
- 2 fish steaks (use firm snapper or hapuka)
- ½ x 310g can tomato purée
- ½ x 310g can chopped tomatoes
- 1 medium onion, chopped finely
- 3 tablespoons olive oil
- ¼ teaspoon black mustard seeds
- 6 cloves garlic, peeled
- 1 teaspoon grated fresh ginger
- 2 tablespoons curry powder or roasted masala (red)
- 2 fresh green chillies, split
- 2 tablespoons tamarind pulp (available in any Asian shop)
- 1 cup boiling water
- salt, to taste
- fresh coriander, chopped
Instructions
1 Heat oil in a large non-stick saucepan. Add chopped onions and mustard seeds and sauté until the onions turn golden brown. Add tomato purée, chopped tomatoes, curry powder, garlic cloves and ginger and cook for 5 minutes.
2 Mix the tamarind pulp and boiling water to a smooth consistency and add to the saucepan, add salt to taste. Bring to the boil.
3 Add the fish and green chillies, lower the heat and simmer without stirring for about 5 minutes. Turn the fish gently and cook for a further 5 minutes. Sprinkle with fresh coriander. Serve on top of cooked basmati rice.
Recipe supplied by Healthy Food Guide reader, Leevani Raman (Hamilton)HFG tip
- Leevani says: “Curries often include butter, cream or coconut cream and are put on the ‘no, no’ list. I am a South African Indian and I only cook curries with a cream base, like butter chicken, on special occasions. This is a delicious, low-fat South Indian fish curry my mother taught me. It’s perfect for a cold winter’s evening.”
- Fish curry is best when cooked a day before so that all the sauce soaks into the fish, thus enhancing the flavour.
Nutrition Info (per serve)
-
Calories 514cal
-
Kilojoules 2150kJ
-
Protein 34.9g
-
Total fat 33.9g
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–Saturated fat 6.3g
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Carbohydrates 17.3g
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–Sugars 14g
-
Dietary fibre 4.9g
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Sodium 670mg
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Calcium 126mg
-
Iron 8.2mg
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.
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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