Basa Fish Curry

27g protein · 40 min · 259 kcal

Basa Fish Curry

This medium spiced Fish Curry recipe has all the great flavours of an Indian Takeaway, however, it has surprisingly low calories & is low fat! Chunks of Basa fish marinated in yoghurt, garlic, chilli, turmeric & ginger. Then hob cooked in a homemade coconut curry paste. Any white fish, such as Cod, Haddock or Tilapia can be used. Easy to make at home Basa Fish Curry is great for both a midweek meal or a weekend fakeaway!

40 min4 servings259 kcal

Ingredients

  • 500 Grams (1lb) Basa Fish (or prefered firm white fish chopped into large bite-sized peices)
  • 60 Grams (1/4 cup) Natural Yogurt
  • 1 Tsp Garlic Puree (2 garlic cloves crushed)
  • 1/4 Tsp Tumeric
  • 1 Tsp Chilli Puree (1 chilli pepper chopped finely or minced)
  • 1/2 Tsp Ground Ginger
  • Salt (As required)
  • 2 Tbsp Olive oil
  • 2 Onions (chopped)
  • 1/2 tin Chopped Tomatoes
  • 2 Tbsp Desiccated Coconut
  • 1 Tsp Chilli Puree (1 chilli pepper chopped finely)
  • 1 Tbsp Sundried Tomato Puree (substitute for regular tomato puree)
  • 1 Tsp Garlic Puree (2 cloves garlic)
  • 2 Tsp Sugar
  • 1 Tbsp Garam Masala (or Curry Powder)
  • 250 ml (1 cup) Water
  • 3 Curry Leaves (or bay leaf )

Instructions

  1. 1

    --- Marinate fish ---

  2. 2

    Marinate: Place all marinade ingredients in a large bowl with the fish and stir together placing to one side.

  3. 3

    --- Create Curry Paste ---

  4. 4

    Fry: Place 1 tbsp of olive oil in a pan, fry the onions for 5 mins on medium heat until soft. Add the tin tomatoes for a further 3 mins.

  5. 5

    Blend: Remove from pan & place into a large jug adding the desiccated coconut and 1tbsp of water, blend to make a smooth paste, place to one side.

  6. 6

    --- Fish curry ---

  7. 7

    Fry: In the same pan add oil & fry the marinated fish on both sides for 3 mins (6 mins in total) remove from one side leaving the juice in the pan.

  8. 8

    Paste: Add the garlic, chilli and sundried tomato puree to the pan with the garam masala and curry leaves, stir together, next add the curry paste we created earlier.

  9. 9

    Boil: Finally add 250 ml water and 2 tsp sugar and bring to the boil

  10. 10

    Simmer: Turn heat to medium-low and add back the fish. Simmer for 3- 4 mins until warmed through.

  11. 11

    Serve: Sprinkle fresh coriander over the top, and serve with rice.

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