Tamarind fish curry
Using half-fat coconut milk and skinless white fish means this curry is hearty but light and packs a real punch
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 30 mins
Low-fat
- Grind the toasted seeds in a pestle and mortar. heat 1 tbsp oil in a pan and cook the onion with a pinch of salt until soft and golden. Add ginger, garlic, turmeric and spices then fry for a minute. Add the coconut, tamarind and chillies and simmer for 10 minutes.
- Add the fish and prawns, cover and cook for 3-4 minutes until cooked.
PER SERVING
252 kcalories, protein 32.5g, carbohydrate 12g, fat 9 g, saturated fat 6g, fibre 1g, salt 2.2 g
Recipe from olive magazine, March 2012.
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http://www.bbcgoodfood.com/recipes/1996649/
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Ingredients
- 2 tsp coriander seeds , toasted
- 1 tsp cumin seeds , toasted
- oil , for frying
- 1 onion , halved and sliced
- 3cm piece ginger , peeled and grated
- 2 garlic cloves , crushed
- ½ tsp turmeric
- 1 x 400g tin half-fat coconut milk
- 3 tbsp tamarind paste
- 2 green chillies , finely sliced
- 400g sustainable cod or haddock , cut into chunks
- 200g large prawns , cooked and peeled
- coriander , a sprinkle to finish
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Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 30 mins
Low-fat
Ingredients
- 2 tsp coriander seeds , toasted
- 1 tsp cumin seeds , toasted
- oil , for frying
- 1 onion , halved and sliced
- 3cm piece ginger , peeled and grated
- 2 garlic cloves , crushed
- ½ tsp turmeric
- 1 x 400g tin half-fat coconut milk
- 3 tbsp tamarind paste
- 2 green chillies , finely sliced
- 400g sustainable cod or haddock , cut into chunks
- 200g large prawns , cooked and peeled
- coriander , a sprinkle to finish
PER SERVING
252 kcalories, protein 32.5g, carbohydrate 12g, fat 9 g, saturated fat 6g, fibre 1g, salt 2.2 g
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12 April 2012
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15 May 2012
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16 June 2012
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16 September 2012
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