Fresh ginger, garlic and fragrant spices create a rich sauce that pairs beautifully with tender pieces of fish. A gentle chilli warmth and a squeeze of lemon keep everything fresh, making this an easy homemade curry that's delicious with rice.
Adjust servings before adding ingredients to your shopping list. Cooking times are a guide and may need to be adjusted if you change the serving size.
4
servings
450gwhite fish (cod or haddock), boned and cut into chunks
2tbsplemon juice
Curry sauce
1tbspvegetable (rapeseed) oil
1largeonion, finely chopped
2clovesgarlic, finely chopped, grated or crushed
1tspfresh root ginger, peeled and grated
1green chilli, deseeded and finely chopped
½tspturmeric
1tspgaram masala
½x 400 g canchopped tomatoes
1small handfulfresh coriander, chopped
To serve
600gcooked brown rice
Green salad
Method
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Prepare the fish. Coat the fish junks with the lemon juice and leave to marinate for at least 15 minutes.
Prepare the curryMeanwhile, heat the oil in a large pan over a medium heat and cook the onions gently for 8-10 minutes until softened and lightly golden.
Add the garlic, ginger, green chilli, turmeric and garam masala and cook for 1-2 minutes, stirring continuously, until fragrant.
Add the tomatoes and cook for 5 minutes, stirring occasionally, until slightly softened and saucy. Pour in a splash of water if needed to loosen the mixture slightly.
Add the marinated fish chunks and simmer gently over a low heat for 5-8 minutes, or until the fish is cooked through and flakes easily. Avoid stirring too much to help keep the fish in chunks.
To serve. Sprinkle the curry with the chopped coriander and serve with wholegrain rice and green salad.
SMART notes & tips
Don't have cod or haddock? Any firm white fish will work well.
Got some spinach or green beans to use up? They can easily be added.
Nutrition per serving
Nutrient
Amount
% RI
Energy
1,444 kJ / 342 kcal
17%
Total Fat
4.6 g
7%
Saturated Fat
0.5 g
3%
Sugars
3.9 g
4%
Fibre
3.9 g
13%
Protein
26.0 g
52%
Salt
0.7 g
11%
%RI: Recommended Intake (RI) values are based on the daily needs of an average adult consuming 8400kJ/2000kcal. Fibre recommendations are based on the UK guideline intake of 30g fibre per day.
450gwhite fish (cod or haddock), boned and cut into chunks
2tbsplemon juice
Curry sauce
1tbspvegetable (rapeseed) oil
1largeonion, finely chopped
2clovesgarlic, finely chopped, grated or crushed
1tspfresh root ginger, peeled and grated
1green chilli, deseeded and finely chopped
½tspturmeric
1tspgaram masala
½x 400 g canchopped tomatoes
1small handfulfresh coriander, chopped
To serve
600gcooked brown rice
Green salad
450gwhite fish (cod or haddock), boned and cut into chunks
2tbsplemon juice
1
Prepare the fish. Coat the fish junks with the lemon juice and leave to marinate for at least 15 minutes.
1tbspvegetable (rapeseed) oil
1largeonion, finely chopped
2
Prepare the curryMeanwhile, heat the oil in a large pan over a medium heat and cook the onions gently for 8-10 minutes until softened and lightly golden.
2clovesgarlic, finely chopped, grated or crushed
1tspfresh root ginger, peeled and grated
1green chilli, deseeded and finely chopped
½tspturmeric
1tspgaram masala
3
Add the garlic, ginger, green chilli, turmeric and garam masala and cook for 1-2 minutes, stirring continuously, until fragrant.
½x 400 g canchopped tomatoes
4
Add the tomatoes and cook for 5 minutes, stirring occasionally, until slightly softened and saucy. Pour in a splash of water if needed to loosen the mixture slightly.
5
Add the marinated fish chunks and simmer gently over a low heat for 5-8 minutes, or until the fish is cooked through and flakes easily. Avoid stirring too much to help keep the fish in chunks.
1small handfulfresh coriander, chopped
600gcooked brown rice
Green salad
6
To serve. Sprinkle the curry with the chopped coriander and serve with wholegrain rice and green salad.
