Fish curry

Serves 4
Preparation and cooking time 35-45 minutes

Ingredients

450g/1lb cod or haddock, boned and cut into chunks
2 tablespoons lemon juice
1 tablespoon rapeseed oil
2 small onions, chopped
1 teaspoon crushed garlic
1 teaspoon crushed ginger
1 teaspoon green chilli, finely chopped
200g canned tomatoes
½ teaspoon turmeric powder
1 teaspoon salt
1 teaspoon garam masala
2 tablespoons chopped fresh coriander for garnish

Method

  • Marinate the fish chunks with the lemon juice and leave for 15 minutes.
  • Heat the oil in a non-stick pan and fry the onions. When light brown add the garlic, ginger and the green chilli. Cook for a minute.
  • Add the tomatoes and all the spices and cook for about 5 minutes stirring at intervals.
  • Add the fish. Add a little water so that all of the fish is covered .Simmer over a low heat for about 15 minutes until the fish is cooked.
  • Serve with rice or pitta bread and salad

Per serving

149kcals, 626 kjoules, 4.5g fat, 0.5g saturates, 3.9g sugars, 1.4g salt

Per 100g

67 Kcals, 280 kjoules, 2g fat, 0.2 g saturates, 1.7g sugars, 0.6g salt
Low fat, low saturates, low sugar, medium salt

Download & Print Recipe Card