22008

South Indian hake curry

  • serves 4
  • A little effort

This south Indian hake curry feeds four in under an hour and is under 500 calories per serving - perfect for a midweek meal

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Ingredients

  • ginger 3cm piece, peeled and grated
  • garlic 4 cloves, crushed
  • oil for frying
  • onion 1, finely chopped
  • green Indian chilli 1, finely chopped
  • ground cumin 2 tsp
  • turmeric ½ tsp
  • fresh coconut 50g, grated
  • coconut cream 4 tbsp, plus more for garnish
  • skin-on hake fillet or steak 4 pieces
  • flour for dusting
  • coriander ½ bunch, chopped
  • cooked rice to serve

Method

  • Step 1

    Mix the ginger and garlic with 300ml water. Heat a little oil in a deep frying pan and add the onion, stir and fry over a low heat until it is soft but not browned. Add the chilli, cumin and turmeric and cook briefly then pour in the ginger and garlic mix and stir and cook the mixture over a high heat. Add the coconut and cook for a minute, season well, add the coconut cream.

  • Step 2

    Heat a little more oil in another pan and dust the hake in flour. Season well. Fry the fish carefully on both sides until it is browned and cooked through. Remove the skin from the fish, reheat the sauce, stir through the coriander leaving some for the top and add the fish, turning the pieces once. Spoon over some more coconut cream. Serve with rice and scatter with extra coriander if you like.

Nutritional Information

  • Kcals 402
  • Fat 29.8g
  • Saturates 16.8g
  • Carbs 6.1g
  • Fibre 2.5g
  • Protein 25.9g
  • Salt 0.3g
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