Delicate FISH CURRY

The fragrant FISH CURRY was perfect for a hot day. We made twice as much sauce, saving some for another day, when we can add whatever protein we like to the finished dish.
A very easy dish to make, and one we will be making again. The fish remained lovely and moist. I doubt you could overcook fish cooked this way! Our 'favourite' list has just got longer. Deceptively LOW in CALORIES - using our special recipe tip below.
Use fresh fish if possible. Salmon is particularly good with this recipe, as it really takes on all the flavours and spices.
Here's our EASY recipe:

QUICK FISH CURRY

Ingredients (serves four)

500g cubed fresh fish - eg salmon, monkfish, cod etc

olive oil

Spices we used for this curry 

4 teaspoons mild curry powder

one large green chilli - half chopped and leave half whole

one inch grated ginger

two cloves garlic

couple of onions (chopped)

salt/pepper

one large tin chopped tomatoes - or equivalent chopped fresh
100ml water or stock
20g desiccated coconut
150ml whole milk
plain yoghurt to serve

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TIP: For a low calorie coconut milk and to save you having to buy tins/blocks of this. Heat the whole milk in a separate saucepan and add the desiccated coconut. Bring to the boil, then turn off the heat. Leave to infuse.


Saute the chopped onions in a little oil until soft.

Add the curry powder, chopped chilli, crushed garlic and grated ginger.

Fry gently for a couple of minutes then transfer the mixture to a large saucepan.

Add the chopped tomatoes.

Sieve the desiccated coconut from the milk and discard the coconut.

Stir the coconut milk into the curry sauce.

Add the water/stock if you think the sauce is too thick.

Cook the sauce for around 15 minutes then blend to your preferred consistency.

(ALL the above can be prepared earlier)

When ready to serve, heat the sauce and add the cubed fish (remove skin if you wish).

 Simmer for around 5 minutes, or until the fish is cooked.

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Served with basmati rice, this dish will be very low in calories - below 400 calories, depending on how much fish you add.
*****

REMEMBER: We all have a calorie allowance - do you know yours?

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