
Home-style fish curry
Tangy tamarind and tomato fish curry with thin coconut milk, 23 g protein per bowl.
- Time
- 35 min (10 prep + 25 cook)
- Makes
- 2 servings
- Level
- Medium
- Gear
- Kadai
Per serving
1 bowl (250 g)
- Calories
- 285kcal
- Protein
- 23g
- Carbs
- 9g
- Fibre
- 2g
- Fat
- 18g
- Sugar
- 4g
Fish fillets simmered in a gravy of onion, tomato, ginger, garlic, tamarind and a small amount of coconut milk. Fish is a lean protein with heart-friendly fats, and this curry skips the frying step and heavy coconut that make the restaurant version rich. Serve with a katori of rice.
- High protein
- Low carb
- No added sugar
- Lunch
- Dinner
Contains fish.
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Ingredients
Method
- 1
Rub the fish with half the turmeric and a little salt. Set aside 10 minutes.
- 2
Heat the oil in a kadai on medium. Add mustard and fenugreek seeds; when the mustard pops, add curry leaves and onion. Cook 5 minutes until golden.
- 3
Add ginger-garlic paste for 1 minute, then tomato, chilli powder, coriander powder, remaining turmeric and salt. Cook 6 to 7 minutes until the tomato breaks down.
- 4
Add tamarind pulp and 250 ml water. Simmer 5 minutes on low. Slide in the fish pieces in a single layer; do not stir.
- 5
Cover and cook on low 6 to 8 minutes until the fish flakes easily. Pour in the coconut milk, swirl the kadai gently, and heat 1 minute without boiling. Top with coriander.
Tips
- Shake the kadai instead of stirring once the fish goes in so the pieces stay whole.
- The curry tastes better after an hour; make it early and reheat gently.
Swaps
- No coconut milk? Use 2 tbsp curd whisked with 2 tbsp water, added off the heat.
Storage
Keeps 2 days in the fridge. Reheat covered on low; do not boil hard or the fish breaks.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
More recipes
Kerala fish curry
Red, sour and coconut-free: fish in kudampuli and Kashmiri chilli, 31 g protein a bowl.
- 40 min
- Calories
- 235 kcal
- Protein
- 31 g protein
