• Flawless Food

Fish Curry

Make your own curry from scratch at home, this one has all the great flavour without the calories or fat intake of an Indian Restaurant! Fish Curry is the perfect weekday meal with medium spiciness.




Ingredients:


Fish Marinade:


  • 500 Grams Basa Fish or prefered white fish chopped into large bite-sized pieces.

  • 60 Grams Natural Yogurt.

  • 1 Tsp Gia Garlic Puree.

  • 1/4 Tsp Tumeric.

  • 1 Tsp Gia Chilli Puree.

  • 1/2 Tsp Ground Ginger.

  • Salt As required

Curry Paste


  • 2 Tbsp Olive oil.

  • 2 Onions chopped.

  • 1/2 tin Tomatoes.

  • 2 Tbsp Desiccated Coconut.

  • 1 Tsp Gia Chilli Puree.

  • 1 Tbsp Gia Sundried Tomato Puree.

  • 1 Tsp Gia Garlic Puree.

  • 2 cloves garlic.

  • 2 Tsp Sugar.

  • 1 Tbsp Garam Masala or Curry Powder.

  • 250 ml Water.

  • 3 Curry Leaves or bay leaf.



Instructions:


Marinade fish

1. Place all marinade ingredients in a large bowl with the fish and stir together placing to one side.


Create Curry Paste

1. Place 1 tbsp of olive oil in a pan, fry the onions for 5 mins on medium heat until soft. Add the tin tomatoes for a further 3 mins.

2.Remove from pan & place into a large jug adding the desiccated coconut and 1tbsp of water, blend to make a smooth paste, place to one side.



Fish curry

1.In the same pan add oil & fry the marinated fish on both sides for 3 mins (6 mins in total) remove from one side leaving the juice in the pan.

2. Add the garlic, chilli and sundried tomato puree to the pan with the garam masala and curry leaves, stir together, next add the curry paste we created earlier.

3.Finally, add 250 ml water and 2 tsp sugar and bring to the boil

4. Turn heat to medium-low and add back the fish. Cook for 3- 4 mins until cooked through.

5. Serve with coriander sprinkled over top.



Nutrition

Calories: 259kcal | Carbohydrates: 9g | Protein: 27g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 64mg | Sodium: 78mg | Potassium: 490mg | Fiber: 2g | Sugar: 5g | Vitamin A: 43IU | Vitamin C: 19mg | Calcium: 46mg | Iron: 1mg

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© 2019 by The Food Masters Ltd.

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