This is a basic fish curry and is quick and simple to make. You can use any round white fish so look for alternatives to cod such as coley or pollack which are cheaper and more sustainable. If you have small children, you can stir in some natural yoghurt to make it less spicy if you need to. You can also make this with fish fillets straight from frozen, just simmer for longer until the fish is cooked through and reduce the quantity of stock.
- 1 tbsp vegetable oil organic
- 1 onions organic, chopped
- 1 cloves garlic organic, peeled, crushed
- 300 g rice organic, fairtrade or substitute naan bread
- 2 tbsp balti curry paste organic
- 400 g chopped tomatoes organic, use tinned
- 200 ml vegetable stock organic
- 1 dash black pepper organic, fairtrade, freshly ground
- 600 g white fish fillets skinned, cut into bite sized chunks, MSC certified
- 100 g baby spinach leaves organic
- 160 g low fat natural yoghurt organic (optional) 40g = 1 tbsp
- Heat the oil in a large frying pan and gently fry the onion for around 8 minutes until soft. Add the garlic and fry for a further 2 minutes.
- Put the rice on to cook as per the packet instructions.
- Add the curry paste to the onions and stir for 1 - 2 minutes.
- Add the tinned tomatoes and vegetable stock.
- Bring to a simmer, season with salt and freshly ground black pepper and add the fish. Continue to simmer for 4 - 5 minutes until the fish is cooked through and flakes easily.
- Stir through the baby spinach one handful at a time.
- Stir in the natural yoghurt if you like and serve with the rice or naan bread.
Not all eating together or in a hurry? This curry can be prepared in advance and re-heated. Easy Fish Curry can be frozen for 1 month.
Calories: 415kcal | Carbohydrates: 32g | Protein: 34g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 90mg | Sodium: 784mg | Potassium: 246mg | Fiber: 3g | Sugar: 5g | Vitamin A: 3150IU | Vitamin C: 29.7mg | Calcium: 90mg | Iron: 2.5mg