Fried fish & tomato curry
Serves 4
Easy
Prep:
Cook:
Use a sustainable white fish like pollock in this southern Indian-style coconut and tomato curry with fresh coriander
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- 2 tbsp vegetable oilplus 2 tsp
- 2 onionsthinly sliced
- 8 large vine tomatoesroughly chopped
- 4 garlic cloves
- thumb-sized piece gingerroughly chopped
- 3 tbsp Madras curry paste
- 165ml can coconut milk
- large handful corianderfinely chopped, plus extra sprigs to serve
- 500g pollockfillets, skinned
- 6 tbsp plain flour
- basmati riceto serve
Nutrition: per serving
- kcal432
- fat19g
- saturates7g
- carbs33g
- sugars9g
- fibre5g
- protein30g
- salt0.8glow
Method
step 1
Heat 2 tsp oil in a pan. Tip in the onions and a pinch of salt. Cook for about 8 mins until soft and golden.
step 2
Meanwhile, blitz the tomatoes, garlic and ginger in a food processor to a smooth purée. Add the curry paste to the onions and fry for 3 mins more. Stir in the tomato mix and simmer for 10 mins until thickened. Add the coconut milk and chopped coriander. Simmer again to thicken.
step 3
Dust the fish fillets in some seasoned flour. Heat the remaining oil in a non-stick frying pan. Cook the fillets, in batches, over a high heat for 1 min or so on each side, until they begin to brown. Carefully place fish in the tomato mixture and simmer until just cooked through. Scatter over coriander sprigs and serve with rice.
