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Fish Curry

Prep time: 30mins | Difficulty: medium | Serves: 4

Whip up a curry-in-a-hurry with this aromatic fish dish then serve with rice or pitta bread and salad for a healthy supper. Make sure to use a sustainably-sourced white fish.

Tags:

View All dinner family favorites fish hearty meal

Nutritional information per serving (1/4 of recipe)

Fat

4.4g 

Saturated

0.4g 

Carbohydrate

N/a 

Protein

N/a 

Calories

147kcals 

Ingredients

  • 450g/1lb white fish – cod or haddock, boned and cut into chunks
  • 2 tablespoons lemon juice
  • 1 tablespoon rapeseed oil
  • 2 small onions, chopped
  • 1 teaspoon crushed garlic
  • 1 teaspoon crushed ginger
  • 1 teaspoon green chilli, finely chopped
  • 200 ml (7oz) canned tomatoes
  • ½ teaspoon turmeric powder
  • 1 teaspoon salt
  • 1 teaspoon garam masala
  • 2 tablespoons chopped fresh coriander/cilantro for garnish

Method

  1. Mix together all the ingredients for the marinade in a bowl.
  2. Place the chicken in a non-metallic dish. Spoon over the marinade and rub well into the chicken. Cover and refrigerate for 2-4 hours.
  3. Scrape the excess marinade from the chicken. Place the chicken on a wire rack set in a roasting tray. Pour in wine or water to the depth of 2.5cm (1 inch) and add the herb sprigs, to keep the meat moist during cooking.
  4. Bake the chicken in a preheated oven, 240 C (475 F), Gas Mark 9, for 10 minutes. Turn over and bake for a further 10 minutes until cooked through.
  5. While the chicken is cooking, mix all the ingredients for the herb yoghurt sauce in a bowl. Cover and chill in the fridge for about 20 minutes to allow all the flavours to develop.
  6. Serve the chicken with the herb yoghurt sauce, and accompany with basmati rice and a green salad.
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