Indian · Dinner
Tangy Fish Curry
White fish fillet simmered in a tamarind-tomato curry base with turmeric, mustard seeds and curry leaves, thinned with tomato rather than coconut milk to keep it light. Onion, ginger and garlic build the aromatic foundation. Finished with cilantro and served with steamed rice for a tangy, low-fat curry.
$5
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
336Calories
36.8gProtein
8.4gFat
28.6gCarbs
6.8gSugar
4.1gFiber
410mgSodium
90mgChol
1.3gSat Fat
980mgPotassium
90mgCalcium
2.6mgIron
1.6mcgVitamin B12
22mgVitamin C
Goes well with
Sauvignon Blanc
local
Masala Chai
international
gluten-free
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Pat the fish dry and season lightly with salt. Slice the onion, chop the tomato, mince the garlic, grate the ginger, and chop the cilantro.
2
Heat the vegetable oil in a small saucepan over medium heat, add the mustard seeds and curry leaves, and cook for 30 seconds until the seeds pop.
3
Add the sliced onion to the saucepan and cook over medium-low heat for 5 minutes, stirring occasionally, until softened and translucent.
4
Stir in the garlic, ginger, turmeric, coriander, and cayenne; cook over medium-low heat for 1 minute until fragrant.
5
Add the chopped tomato, tamarind paste, and water; simmer over medium heat for 6 minutes, stirring occasionally, until the sauce thickens.
6
Slide the fish into the sauce, cover, and poach over medium-low heat for 6 minutes until opaque and flaking.
7
Let the curry rest uncovered for 10 minutes so flavours mellow.
8
Plate
Spoon the fish and sauce into a shallow bowl alongside the cooked rice and scatter the cilantro over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 2 tsp2 tsp tamarind paste
- 16-20 curry leaves
- 1 tsp1 tsp mustard seeds
- 1 tsp1 tsp turmeric-ground
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 5 oz140g tomato
- 1 tsp1 tsp coriander-ground
- 1/2 tsp1/2 tsp cayenne
- 2 tsp2 tsp vegetable oil
- 4 tbsp4 tbsp water
- 2 tbsp2 tbsp cilantro
- salt, to taste
- 5.2 oz150g basmati rice-cooked, to serve
