Fish curry

Fish curry
prep: 15 minutes
cook: 20 minutes
serving: 2

Nutrition Facts

each serving
KCal 350
Carbs 26.7g
fiber 7.2g
Protein 31.2g
Fat 11.6g
Saturates 0.9g
Sugars 9.4g
Salt 0.58g
Fruit/Veg Portion 1

Ingredients

all 16 types
  1. 600g sea bream (300g fish flesh)
  2. 1 heaped tsp + 1 tsp ground turmeric
  3. 1 tbsp sunflower oil
  4. 2 tsp panch phoran (Bengali whole spice blend)
  5. 5 green cardamom pods, bruised
  6. 2 large onions, thinly sliced
  7. 2cm fresh ginger, finely grated
  8. 4 cloves garlic, crushed
  9. 1-2 green chillies, chopped
  10. 1 tsp ground coriander
  11. 1 tsp ground cumin
  12. half tsp chilli powder
  13. 2 bay leaves
  14. 150g potatoes, peeled and chopped
  15. 2 tomatoes, finely chopped
  16. 1 tbsp freshly chopped coriander

Directions

9 steps in total
Step 1

Coat the fish with the heaped tsp of turmeric and allow to stand for 2 minutes.

Step 2

Heat the oil in a saucepan and add the fish. Cook for 1 minute on each side, remove from the pan and place on kitchen paper.

Step 3

Add the panch phoran spices and cardamom pods to the pan and toast for 1 minute, stirring regularly.

Step 4

Add the onion and cook for 4 minutes, stirring regularly.

Step 5

Add the ginger, garlic and chillies and stir for a further minute.

Step 6

Add the other tsp of turmeric, the coriander, cumin and chilli powder, bay leaves and potatoes and stir for 2 minutes.

Step 7

Add the tomatoes and 250ml water, bring to the boil, cover, turn down the heat and simmer 10-12 minutes until the potatoes are just cooked.

Step 8

Add the fish, put the lid back on and simmer for 6-8 minutes until the fish is cooked through.

Step 9

Sprinkle with coriander and serve.

PRINT
I MADE IT
Aubergine ‘meatballs’ with tomato sauce and courgette

Aubergine ‘meatballs’ with tomato sauce and courgette

45 mins
Dairy free
Gluten free
Vegan
Vegetarian
Kcal 260
Carbs 30.2g
Sugars 15.3g
Chunky chips

Chunky chips

35 mins
Vegan
Vegetarian
Kcal 199
Carbs 37.3g
Sugars 1.7g
French onion soup

French onion soup

60 mins
Vegetarian
Kcal 326
Carbs 52.7g
Sugars 21.5g
Chicken casserole

Chicken casserole

70 mins
Dairy free
Freezer safe
Gluten free
Low fat
Low sugar
Nut free
Kcal 274
Carbs 16.3g
Sugars 10.2g

Popular Now on Health

Health A-Z

A B C D E F G H I J K L M N O P R S T U V W Y Z

Food Calories

Dairy and Egg Products
284
Spices and Herbs
64
Baby Foods
367
Fats and Oils
220
Poultry Products
389
Soups, Sauces, and Gravies
465
Sausages and Luncheon Meats
170
Breakfast Cereals
356
Snacks
177
Fruits and Fruit Juices
360
Pork Products
341
Vegetables and Vegetable Products
836
Nut and Seed Products
137
Beef Products
961
Beverages
371
Finfish and Shellfish Products
265
Legumes and Legume Products
381
Lamb, Veal, and Game Products
464
Baked Products
879
Sweets
360
Cereal Grains and Pasta
181
Fast Foods
363
Meals, Entrees, and Side Dishes
125
American Indian/Alaska Native Foods
165
Restaurant Foods
109