Fish Curry

Ingredients

450g/1lb white fish – cod or haddock, boned and cut into chunks 

2 tablespoons lemon juice 

1 tablespoon rapeseed oil 

2 small onions, chopped 

1 teaspoon crushed garlic 

1 teaspoon crushed ginger 

1 teaspoon green chilli, finely chopped 

200 ml canned tomatoes 

½ teaspoon turmeric powder 

1 teaspoon salt 

1 teaspoon garam masala 

2 tablespoons chopped fresh coriander for garnish

 

Preparation time: 5 minutes
Cooking time: 25 minutes

Serves: 4

Nutrition: Per serving
Energy
147kcals
Fat
4.4g
Saturates
0.4g
Sugars
3.7g
Salt
1.4g

Whip up a curry-in-a-hurry with this aromatic fish dish then serve with rice or pitta bread and salad for a healthy supper. Make sure to use a  sustainably-sourced white fish.

Ingredients

450g/1lb white fish – cod or haddock, boned and cut into chunks 

2 tablespoons lemon juice 

1 tablespoon rapeseed oil 

2 small onions, chopped 

1 teaspoon crushed garlic 

1 teaspoon crushed ginger 

1 teaspoon green chilli, finely chopped 

200 ml canned tomatoes 

½ teaspoon turmeric powder 

1 teaspoon salt 

1 teaspoon garam masala 

2 tablespoons chopped fresh coriander for garnish

Method

 

Marinate the fish chunks with the lemon juice and leave for 15 minutes. 

Heat the oil in a non-stick pan and fry the onions. When light brown add the garlic, ginger and the green chilli. Cook for a minute or two. 

Add the tomatoes and all the spices and cook for about 5 minutes stirring at intervals. 

Add the fish. Add a little water so that the fish does not dry out.  Simmer over a low heat for about 15 minutes until the fish is cooked. 

Serve with rice or pitta bread and salad. 

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