Easy fish curry
Nutrition Info.(per serve)
- 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
- 1/2-3/4 cup water
- 3/4 cup reduced-fat coconut milk
- 500g firm fish fillets such as snapper and warehou
- 4 tablespoons chopped fresh coriander
Total fat 19g
Saturated fat 6g
Dietary fibre 2g
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.
Serve over steamed rice, accompanied with roti (if preferred) and a simple salad.
Make it gluten free: Use gluten-free curry powder.
Hanu de Jong
Read more about this chef..