Lighter South Indian fish curry

Lighter South Indian fish curry

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(7 ratings)

Prep: 20 mins Cook: 20 mins

Easy

Serves 4
Use reduced-fat coconut milk and white fish fillets to make a low-fat, low-calorie curry that's still luxuriously creamy

Nutrition and extra info

  • Healthy
  • Gluten-free

Nutrition: per serving

  • kcal447
  • fat11g
  • saturates6g
  • carbs56g
  • sugars15g
  • fibre3g
  • protein30g
  • salt0.4g
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Ingredients

  • 1 tbsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • ½ tsp cumin seeds
  • 1 medium onion, halved lengthways and thinly sliced into wedges
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 3 garlic cloves, finely chopped
  • 1 tbsp finely chopped ginger (about a 2½ cm/1in piece)
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 12 dried curry leaves
  • 1 tsp black mustard seeds
  • 2 small green chillies, halved lengthways, deseeded (or leave a few seeds in if you want a bit of heat)
  • 1 tsp ground coriander
  • ½ tsp garam masala
    Garam masala

    Garam masala

    gar-am mah-sarl-ah

    Meaning 'warming spice mix', garam masala is the main spice blend used in North Indian…

  • ¼ tsp turmeric
    Turmeric

    Turmeric

    term-er-ik

    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • 400g can reduced-fat coconut milk
  • ¼ tsp ground black pepper
  • 500g skinned, firm white fish fillets, such as cod or haddock
  • 100g fine green beans, trimmed and halved lengthways
  • 1 ripe mango
  • generous handful roughly chopped coriander, leaves only
  • 200g basmati rice, cooked, to serve
  • lime wedges, to serve
    Lime

    Lime

    ly-m

    The same shape, but smaller than…

Method

  1. Heat the oil in a large non-stick frying or sauté pan. Add the cumin seeds and fry for 1 min, then tip in the onion, garlic and ginger, and fry for 1 min more. Stir in the curry leaves and mustard seeds, and fry about 3-4 mins on a medium heat, stirring occasionally, until the onions are turning brown. Stir in the chillies, coriander, garam masala and turmeric, and fry for 30 secs.

  2. Stir the coconut milk in the can, then pour half into the pan. It should start to bubble and thicken, so let it simmer until quite thick, about 3 mins, stirring occasionally. Pour in the rest of the coconut milk, add the pepper and a pinch of salt, and lower the heat.

  3. Sit the fish in the coconut milk and press it down to half submerge it. Cover the pan and simmer gently for 4-5 mins (depending on the thickness of your fillets) until the fish is almost cooked. Do not stir or the fish will break up – just spoon some of the sauce over the top of the fish halfway through, then remove the pan from the heat and let the fish sit for another 3-4 mins to finish cooking slowly. When done, it should feel firm and no longer be opaque. If you want a thinner sauce, pour in a spoonful or two of water.

  4. Meanwhile, steam the green beans for about 4 mins until just tender. De-stone the mango and slice the flesh into thin wedges (see tip below left), then scatter over the fish to warm through.

  5. To serve, break the fish into big chunks by removing it to serving bowls with a slotted spoon, then pour the sauce over and around it. Serve with the beans, a scattering of coriander and the rice, with lime wedges on the side to squeeze over.

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Comments, questions and tips

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little_lady
26th Jun, 2016
5.05
Really enjoyed this - a great recipe to start with for those who are unsure about fish in a curry. Very tasty and easy to make. Give the coconut milk a chance to simmer and serve with some rice - perfect!
Minoo's picture
Minoo
12th May, 2016
3.8
I really liked this recipe and didn't find it watery at all - I think it's just important you take time to reduce down the first half of the coconut milk you add to the pan. The only part I'm not sold on is the mango. I put a whole mango in and found there was just too much of it. I can see how it works, but next time I think I might skip the mango or just put less in.
archana.baikadi
7th Feb, 2016
Very nice recipe and thanks for sharing it. Regards Archana Baikadi http://hebbarskitchen.com
MrsWiddowson
13th Jan, 2016
2.55
A nice recipe, good flavours but a bit watery. This certainly didn't feed 4. We got two (large) portions out of it. I think I'd try it with full fat coconut milk next time.
wendycook1
23rd May, 2015
3.8
This was really tasty, great flavours, I did use full fat coconut milk though.
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