- Cook Time: 20 mins
- Serving: 4 Persons
Nutrition facts (per portion)
- Calories: 447
- Carbohydrate Content: 56g
- Fat Content: 11g
- Fiber Content: 3g
- Protein Content: 30g
- Saturated Fat Content: 6g
- Sodium Content: 0.4g
- Sugar Content: 15g
Lighter South Indian fish curry Recipe
Lighter South Indian fish curry is a Healthy dinner party recipe for 4 people, takes only 20 mins; recipe has rapeseed oil, cumin seed and onion.
- Coriander - generous handful roughly chopped coriander, leaves only
- Turmeric - 1/4 tsp turmeric
- Garlic Clove - 3 garlic cloves, finely chopped
- Onion - 1 medium onion, halved lengthways and thinly sliced into wedges
- Green Bean - 100g fine green beans, trimmed and halved lengthways
- Lime - lime wedges, to serve
- Rapeseed Oil - 1 tbsp rapeseed oil
- Ginger - 1 tbsp finely chopped ginger (about a 2 1/2 cm/1in piece)
- Cumin Seed - 1/2 tsp cumin seeds
- White Fish - 500g skinned, firm white fish fillets, such as cod or haddock
- Garam Masala - 1/2 tsp garam masala
- Basmati Rice - 200g basmati rice, cooked, to serve
- Coconut Milk - 400g can reduced-fat coconut milk
- Mango - 1 ripe mango
- Black Pepper - 1/4 tsp ground black pepper
- Ground Coriander - 1 tsp ground coriander
- Curry Leaf - 12 dried curry leaves
- Mustard Seeds - 1 tsp black mustard seeds
- Green Chilli - 2 small green chillies, halved lengthways, deseeded (or leave a few seeds in if you want a bit of heat)
- Heat the oil in a large non-stick frying or saute pan. Add the cumin seeds and fry for 1 min, then tip in the onion, garlic and ginger, and fry for 1 min more. Stir in the curry leaves and mustard seeds, and fry about 3-4 mins on a medium heat, stirring occasionally, until the onions are turning brown. Stir in the chillies, coriander, garam masala and turmeric, and fry for 30 secs.
- Stir the coconut milk in the can, then pour half into the pan. It should start to bubble and thicken, so let it simmer until quite thick, about 3 mins, stirring occasionally. Pour in the rest of the coconut milk, add the pepper and a pinch of salt, and lower the heat.
- Sit the fish in the coconut milk and press it down to half submerge it. Cover the pan and simmer gently for 4-5 mins (depending on the thickness of your fillets) until the fish is almost cooked. Do not stir or the fish will break up - just spoon some of the sauce over the top of the fish halfway through, then remove the pan from the heat and let the fish sit for another 3-4 mins to finish cooking slowly. When done, it should feel firm and no longer be opaque. If you want a thinner sauce, pour in a spoonful or two of water.
- Meanwhile, steam the green beans for about 4 mins until just tender. De-stone the mango and slice the flesh into thin wedges (see tip below left), then scatter over the fish to warm through.
- To serve, break the fish into big chunks by removing it to serving bowls with a slotted spoon, then pour the sauce over and around it. Serve with the beans, a scattering of coriander and the rice, with lime wedges on the side to squeeze over.