Fisherman’s curry
A light version of a classic Keralan fish curry using tomatoes, instead of coconut cream, and firm white fish like cod
Difficulty and servings
Serves 6
Preparation and cooking times
Prep 20 mins
Cook 25 mins
Low-fat, Super healthy
- Stir the lemon juice and 1 tsp salt into the fish pieces and set aside. Heat the oil in a large pan. Add the whole spices and curry leaves, cook for 3-4 mins, then add the onions. Fry until the onions are soft, then add the chillies, ginger and garlic. Tip in the tomatoes and the remaining spices and cook, uncovered, on a low heat for about 5-8 mins. Stir frequently to prevent the spices sticking and burning.
- Pour 150ml water into the pan, bring to a simmer, then add the fish. Cover with a lid and cook for 5 mins more. Serve with rice.
PER SERVING
152 kcalories, protein 25g, carbohydrate 7g, fat 3 g, saturated fat 0g, fibre 1g, sugar 4g, salt 1.1 g
Recipe from Good Food magazine, May 2012.
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http://www.bbcgoodfood.com/recipes/2150645/
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Ingredients
- juice 1 lemon
- 750g boneless, skinless firm white fish , cut into large pieces
- 1 tbsp vegetable oil
- 1 cinnamon stick
- 4 whole cloves
- 4 green cardamom pods
- ½ tsp whole black peppercorns
- 10 fresh curry leaves
- 2 onions , chopped
- 3 green chillies , finely chopped
- 1 tbsp grated ginger
- 4 garlic cloves , finely chopped
- 6 tomatoes , chopped or a 400g can chopped tomatoes
- 1 tsp turmeric
- ½ tsp chilli powder
- 2 tsp ground coriander
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For the perfect side to a knockout curry supper, try this nutty aromatic rice dish
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Difficulty and servings
Serves 6
Preparation and cooking times
Prep 20 mins
Cook 25 mins
Low-fat, Super healthy
Ingredients
- juice 1 lemon
- 750g boneless, skinless firm white fish , cut into large pieces
- 1 tbsp vegetable oil
- 1 cinnamon stick
- 4 whole cloves
- 4 green cardamom pods
- ½ tsp whole black peppercorns
- 10 fresh curry leaves
- 2 onions , chopped
- 3 green chillies , finely chopped
- 1 tbsp grated ginger
- 4 garlic cloves , finely chopped
- 6 tomatoes , chopped or a 400g can chopped tomatoes
- 1 tsp turmeric
- ½ tsp chilli powder
- 2 tsp ground coriander
PER SERVING
152 kcalories, protein 25g, carbohydrate 7g, fat 3 g, saturated fat 0g, fibre 1g, sugar 4g, salt 1.1 g
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15 June 2012
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18 October 2012
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20 November 2012
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09 February 2013
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