Super-quick fish curry
A low fat fish curry that's ready in a flash, make sure you buy your fish from a sustainable source
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 10 mins
Low-fat
Counts as 1 of 5-a-day
- Heat the oil in a deep pan and gently fry the onion and garlic for about 5 mins until soft. Add the curry paste and stir-fry for 1-2 mins, then tip in the tomatoes and stock.
- Bring to a simmer, then add the fish. Gently cook for 4-5 mins until the fish flakes easily. Serve immediately with rice or naan
Make it mediterranean
Pesto Fish Stew Fry the onion and garlic until soft, then add the tomatoes and stock along with 2 tbsp red pesto. Bring to a simmer and cook the fish as left, throwing in a handful torn basil leaves just before serving with crusty French bread.
Milder?
If you prefer your food a little milder, a less spicy curry paste, such as Korma, will work as well.
Per serving
191 kcalories, protein 30.0g, carbohydrate 9.0g, fat 5.0 g, saturated fat 1.0g, fibre 2.0g, sugar 6.0g, salt 0.54 g
Recipe from Good Food magazine, August 2007.
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http://www.bbcgoodfood.com/recipes/4666/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 10 mins
Low-fat
Counts as 1 of 5-a-day
Low-fat and satisfying
Ingredients
- 1 tbsp vegetable oil
- 1 large onion , chopped
- 1 garlic clove , chopped
- 1-2 tbsp madras curry paste (we used Patak's)
- 400g can tomatoes
- 200ml vegetable stock
- Icelandic cod fillet, skinned and cut into big chunks
- rice or naan bread
Per serving
191 kcalories, protein 30.0g, carbohydrate 9.0g, fat 5.0 g, saturated fat 1.0g, fibre 2.0g, sugar 6.0g, salt 0.54 g
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