Tomato Fish Curry
Preparation time: 30 minutes
Cooking time: 10 minutes
Serves: 5
Nutrition: Per serving
Energy
318 Kcal
Fat
8.9g
Saturates
0.8g
Sugars
6.6g
Salt
1g
Nutrition per serving of fish curry.
White fish is naturally low in fat, high in protein and a great source of iodine – so try swapping meat for fish to cut your fat intake without compromising the protein.
This dish provides 2 of your 5 a day when eaten as per serving suggestion.
Ingredients
1 kg cod, haddock, pollock or coley into 1 inch pieces
1 tsp turmeric
Salt to taste
Juice of half freshly squeezed lemon
3 tbsp vegetable oil
2 medium sized onions, finely chopped
2 green chillies, crushed
3 tsp garlic paste
3 tsp ginger paste
½ tsp red chilli powder
¾ tsp ground black pepper
2 large tomatoes, chopped
Method
Pat dry the fish; rub in the salt, turmeric and lemon juice. Marinate for half an hour.
Heat the oil in a large saucepan. When hot, add the onions and cook until translucent. Add the garlic and ginger pastes, chillies and pepper. Fry gently until light brown.
Add the fish and stir gently for 2-3 minutes. Now add the tomatoes, reduce the heat and cook uncovered until the tomatoes are soft and the fish is tender and the gravy has thickened.
Serve hot with chapattis - made with Elephant Atta Chakki Gold wholemeal flour - and an onion salad.