Fish Curry Recipe with Pineapple

Panch phoron fish curry in pineapple and coconut sauce

  • serves 4
  • Easy

Check out our vibrant fish curry with juicy pineapple. This easy curry dish is packed with plenty of flavour and under 500 calories per serving - a great midweek meal for four

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*This recipe is gluten-free according to industry standards

 

Food writer and chef Romy Gill says…I had the best of both worlds, growing up in Bengal as part of a Punjabi family. Fish and rice is the staple diet of the Bengalis – this dish is not only delicious but comforting and full of flavour, too. It does take a while to make, but it’s worth the effort. It’s sweet, spicy and has perfect warmth from the chilli. When making any Indian sauce with coconut milk, use the full-fat version as it is key to the taste and look of the dish. 

Ingredients

  • panch phoron 1 tsp, see notes below
  • ground turmeric ½ tsp
  • sea salt ½ tsp
  • hake 500g, skinless and cut into large pieces
  • basmati rice to serve

SAUCE

  • onion 1, roughly chopped
  • garlic 2 cloves, roughly chopped
  • 
ginger a thumb-sized piece, peeled and chopped
  • garam masala 2 tsp
  • fresh turmeric 20g, peeled and chopped
  • red Kashmiri chilli powder 1 tbsp
  • tamarind paste 2 tsp
  • caster sugar 1 tsp
  • sea salt 1 tsp
  • coconut milk 400ml tin
  • tomato purée 4 tsp
  • coconut oil 2 tbsp
  • pineapple 400g, peeled, cored and cut into bite-sized pieces

Method

  • Step 1

    Mix together the panch phoron, ground turmeric and salt, rub well into the fish pieces and chill.

  • Step 2

    Put all of the sauce ingredients, except the coconut oil and pineapple, in a food processor and whizz until really smooth.

  • Step 3

    Heat the coconut oil in a wok and add the paste. Cook over a medium heat for 15 minutes, stirring occasionally, until the paste starts to caramelise and darken. Pour in 500ml of water, add the pineapple and simmer for 30 minutes. If the sauce is not fully cooked out it will smell of raw onion.

  • Step 4

    Heat the oven to 220C/fan 200C/gas 7. Put the hake on a baking-paper-lined tray and cook for 6-7 minutes or until just cooked through. Add to the sauce and cook for a further 5 minutes. Take off the heat, put on a lid and leave for 30 minutes to infuse before gently reheating to serve with rice.

To make your own panch phoron combine equal parts untoasted whole fennel seeds, nigella seeds, cumin seeds, fenugreek seeds and mustard seeds. You could also buy ready-made from Indian supermarkets.

Nutritional Information

  • Kcals 439
  • Fat 26.6g
  • Saturates 19.9g
  • Carbs 21.4g
  • Sugars 16.6g
  • Fibre 4.6g
  • Protein 26.2g
  • Salt 2.4g
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