South Indian fish curry
This curry is delicious and can be made as mild or as hot as you like.
Instructions
Heat oil in a large non-stick saucepan. Add chopped onions and mustard seeds and sauté until the onions turn golden brown. Add tomato purée, chopped tomatoes, curry powder, garlic cloves and ginger and cook for 5 minutes.
Mix the tamarind pulp and boiling water to a smooth consistency and add to the saucepan, add salt to taste. Bring to the boil.
Add the fish and green chillies, lower the heat and simmer without stirring for about 5 minutes. Turn the fish gently and cook for a further 5 minutes. Sprinkle with fresh coriander.
Fish curry is best when cooked a day before so that all the sauce soaks into the fish, thus enhancing the flavour.
Serve on top of cooked basmati rice.
Leevani Raman, Hamilton
- Recipe by:
- Healthy Food Guide reader recipe
First published September 2005
You may also like...
Recipe Information
Portions: 2
Time to make: 35 minutes
- High iron
- Low fat
Ingredients
- 2 fish steaks (use firm snapper or hapuka)
- 1/2 x 310g can tomato purée
- 1/2 x 310g can chopped tomatoes
- 1 medium onion, chopped finely
- 3 tablespoons olive oil
- 1/4 teaspoon black mustard seeds
- 6 cloves garlic, peeled
- 1 teaspoon grated fresh ginger
- 2 tablespoons curry powder or roasted masala (red)
- 2 fresh green chillies, split
- 2 tablespoons tamarind pulp (available in any Asian shop)
- 1 cup boiling water
- salt to taste
- fresh coriander, chopped
Nutrition Information
| per serve | |
|---|---|
| Energy |
2150
kJ
(519 Cals) |
| Protein | 34.9g |
| Fat - saturated |
33.9g
6.3g |
| Carbohydrates - sugars |
17.3g
14.0g |
| Dietary Fibre | 4.9g |
| Sodium | 670mg |
| Calcium | 126mg |
| Iron | 8.2mg |
| * NS: Not specified | |
HFG Tip
LEEVANI SAYS: "This is a delicious, low-fat South Indian fish curry my mother taught me. It’s perfect for a cold winter’s evening.”
