South Indian fish curry
- 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
Total fat 33.9g
Saturated fat 6.3g
Dietary fibre 4.9g
1 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.
2 Mix the tamarind pulp and boiling water to a smooth consistency and add to the saucepan, add salt to taste. Bring to the boil.
3 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. Serve on top of cooked basmati rice.Recipe supplied by Healthy Food Guide reader, Leevani Raman (Hamilton)
- Leevani says: “Curries often include butter, cream or coconut cream and are put on the ‘no, no’ list. I am a South African Indian and I only cook curries with a cream base, like butter chicken, on special occasions. This is a delicious, low-fat South Indian fish curry my mother taught me. It’s perfect for a cold winter’s evening.”
- Fish curry is best when cooked a day before so that all the sauce soaks into the fish, thus enhancing the flavour.
Hanu de Jong
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