Fish curry with tomatoes and tamarind

Name: Fish curry with tomatoes and tamarind
Total time: 30 min
Yield: Serves 4
Ingredients: 1 onion quartered; 2 cloves garlic peeled; 2 cm piece ginger peeled and roughly chopped; 1 red chilli roughly chopped; a bunch coriander leaves separated from stems; oil; 1 tsp black mustard seeds; a small handful (optional) curry leaves; ½ tsp turmeric; 1 tsp ground coriander; 1 tsp ground cumin; 400g plum tomatoes diced; 2 tbsp tamarind paste; (such as hake or pollack) 500g sustainable firm white fish skinned and cut into 4cm cubes; to serve cooked basmati rice

Published: September 24, 2015 at 2:50 PM

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Serves 4

Easy

Total time: 30 mins

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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

Nutrition

1 onion

quartered
2 cloves garlic

peeled
2 cm piece ginger

peeled and roughly chopped
1 red chilli

roughly chopped
a bunch coriander

leaves separated from stems
oil
1 tsp black mustard seeds
a small handful (optional) curry leaves
½ tsp turmeric
1 tsp ground coriander
1 tsp ground cumin
400g plum tomatoes

diced
2 tbsp tamarind paste
(such as hake or pollack) 500g sustainable firm white fish

skinned and cut into 4cm cubes
to serve cooked basmati rice

Nutrition: per serving

kcal206
fat6.5g
saturates0.9g
carbs11g
fibre2.1g
protein24.8g
salt0.4g

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.

Try one of our other healthy curry recipes here...

Bowl of creamy aubergine curry with a plate of forks at the side

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