By Edward Hart
Fish Curry
2 steps
Prep:15minCook:20min
A tasty fish curry dish
Updated at: Thu, 17 Aug 2023 04:03:02 GMT
Nutrition balance score
Great
Glycemic Index
19
Low
Glycemic Load
6
Low
Nutrition per serving
Calories364.3 kcal (18%)
Total Fat17 g (24%)
Carbs32 g (12%)
Sugars6.6 g (7%)
Protein28.6 g (57%)
Sodium1283 mg (64%)
Fiber10.4 g (37%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Preparation :
Peel and chop 2 onions and place on one side. Create “Spice Mix 1” by adding Cloves, Cardamom pods, Birdseye Chilli, Cumin seeds, Bay Leaf and Cinnamon stick to a dish. Create “Spice Mix 2” by adding Salt, Garam Masala, Coriander powder, Chilli powder and Turmeric to a separate dish. Peel Ginger and Garlic and liquidise along with the Green Chilli and a small amount of water
Step 2
Cooking: Lightly fry the fish in a small amount of oil. Fry until skin is crispy but don’t flip or cook through. Remove the partially cooked fish and put on one side for later. Use a pan with a lid (sauté pan is ideal), add a generous amount of oil and lightly fry “Spice Mix 1” for 30-60 seconds ensuing not to burn the ingredients. Add the chopped onions fry and stir until they are golden brown. Add the puree of ginger, garlic and chili, mix thoroughly and cook through for a couple of minutes. Add “Spice Mix 2” and the tomato puree, mix through and cook for another couple of minutes. If the mixture is too thick you can add a small amount of water at this stage (don't have it too watery though). Add the fish back into the pan (remove the skin first if you wish), place lid on the pan and simmer on a low heat for 5 minutes or so (until fish is cooked though). Remove the bay leaf and cinnamon stick (may wish to also remove visible cloves and cardamom pods), serve with rice.
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