fish curry

Fish curry with tomatoes and tamarind

  • serves 4
  • A little effort

This fish curry with tomatoes and tamarind is a super easy recipe, ready in 30 minutes and under 300 calories but is packed with fantastic flavours. It's perfect for a midweek meal.

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Ingredients

  • onion 1, quartered
  • garlic 2 cloves, peeled
  • ginger 2 cm piece, peeled and roughly chopped
  • red chilli 1, roughly chopped
  • coriander a bunch, leaves separated from stems 
  • oil
  • black mustard seeds 1 tsp
  • curry leaves a small handful (optional) 
  • turmeric ½ tsp
  • ground coriander 1 tsp 
  • ground cumin 1 tsp 
  • plum tomatoes 400g, diced 
  • tamarind paste 2 tbsp
  • sustainable firm white fish (such as hake or pollack) 500g, skinned and cut into 4cm cubes
  • cooked basmati rice to serve

Method

  • Step 1

    Blend the onion, garlic, ginger, chilli and the coriander stems in a blender until it makes a paste. Heat 1 tbsp oil in a pan and fry the black mustard seeds and curry leaves until fragrant. Add the paste. Fry for 2 minutes then add the turmeric, coriander and cumin. Fry for 2 minutes more then add the tomatoes and the tamarind with 200ml of water until the tomatoes start to break down.

  • Step 2

    Stir in the fish, cover and simmer for 5 minutes until cooked. Serve with rice.

Nutritional Information

  • Kcals 206
  • Fat 6.5g
  • Saturates 0.9g
  • Carbs 11g
  • Fibre 2.1g
  • Protein 24.8g
  • Salt 0.4g
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