The benefits of a good curry (due to its array of herbs and spices) have been previously outlined, and the addition of white fish to this dish offers further benefits, with popular choices including cod and haddock. White fish are low in fat with some species providing a source of omega-3 fatty acids. The addition of coconut milk not only adds creaminess and taste but also some protein, carbohydrates, vitamins, minerals (such as magnesium and potassium), and fats. The fats in coconut milk offer some mixed reviews, with the popularity of MCTs (medium-chain triglycerides), while the high saturated fat content should be considered (everything enjoyed in moderation is key). Paired with basmati rice as a carbohydrate, this dish is best served with grilled vegetables or salad on the side to ensure completeness.
Yields4 ServingsPrep Time15 minsCook Time30 minsTotal Time45 mins
30mloil
1onion, finely chopped
4cloves garlic, crushed
2small green chillies, finely chopped
5mlgrated ginger
10mlground turmeric
10mlground coriander
5mlground cumin
25mlcardamom powder
12curry leaves, plus extra deep-fried leaves to serve
1400ml can coconut milk
250mlvegetable stock
600gfirm white fish skin on or off
Juice of 1 lime
Steamed Golden Delight Basmati rice, to serve
Coriander leaves and slice lemon or lime, to serve
1
Heat the oil in a large pan over medium heat. Cook the onion, stirring, for 3-4 minutes until softened.
2
Add the garlic, chilli and ginger and cook, stirring, for 3-4 minutes until fragrant.
3
Add spices and curry leaves, and cook, stirring, for a further 2 minutes.
4
Add coconut milk and stock, then bring to a simmer.
5
Cook, stirring occasionally, for 10 minutes or until slightly reduced. Add fish and cook for 4 minutes or until just cooked. Remove from heat. Season with lime juice and salt.
6
Serve the curry with rice, topped with coriander and deep-fried curry leaves and lime or lemon wedges on the side.
Tip: For a more luxurious dish, add 12 deveined shelled prawns to the dish when you add the fish. Adjust the heat by increasing or decreasing the amount of chillies. Vegetables such as finely chopped sugar snap peas or grated courgette can also be added to the dish to bulk it up.
Ingredients
30mloil
1onion, finely chopped
4cloves garlic, crushed
2small green chillies, finely chopped
5mlgrated ginger
10mlground turmeric
10mlground coriander
5mlground cumin
25mlcardamom powder
12curry leaves, plus extra deep-fried leaves to serve
1400ml can coconut milk
250mlvegetable stock
600gfirm white fish skin on or off
Juice of 1 lime
Steamed Golden Delight Basmati rice, to serve
Coriander leaves and slice lemon or lime, to serve
Directions
1
Heat the oil in a large pan over medium heat. Cook the onion, stirring, for 3-4 minutes until softened.
2
Add the garlic, chilli and ginger and cook, stirring, for 3-4 minutes until fragrant.
3
Add spices and curry leaves, and cook, stirring, for a further 2 minutes.
4
Add coconut milk and stock, then bring to a simmer.
5
Cook, stirring occasionally, for 10 minutes or until slightly reduced. Add fish and cook for 4 minutes or until just cooked. Remove from heat. Season with lime juice and salt.
6
Serve the curry with rice, topped with coriander and deep-fried curry leaves and lime or lemon wedges on the side.
Tip: For a more luxurious dish, add 12 deveined shelled prawns to the dish when you add the fish. Adjust the heat by increasing or decreasing the amount of chillies. Vegetables such as finely chopped sugar snap peas or grated courgette can also be added to the dish to bulk it up.
