Super-quick fish curry

Name: Super-quick fish curry
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 4
Ingredients: 1 tbsp vegetable oil; 1 large onion; 1 garlic clove; 1-2 tbsp Madras curry paste (we used Patak's); 400g can tomato; 200ml vegetable stock; sustainable white fish fillets; rice or naan bread

A low fat fish curry that's ready in a flash, make sure you buy your fish from a sustainable source.

Prep

5 min

Cook

10 min

Total

15 min

Servings

Method

Heat the oil in a deep pan and gently fry the onion and garlic for about 5 mins until soft. Add the curry paste and stir-fry for 1-2 mins, then tip in the tomatoes and stock.

Bring to a simmer, then add the fish. Gently cook for 4-5 mins until the fish flakes easily. Serve immediately with rice or naan

Nutrition

kcal191 kcal

Protein30 g

Fat5 g

Carbs9 g

Micronutrients

Fiber2 g

Sugars6 g

Saturates1 g

Salt0.54 g

Super-quick fish curry

A low fat fish curry that's ready in a flash, make sure you buy your fish from a sustainable source.

Prep

5 min

Cook

10 min

Total

15 min

Servings

Method

Heat the oil in a deep pan and gently fry the onion and garlic for about 5 mins until soft. Add the curry paste and stir-fry for 1-2 mins, then tip in the tomatoes and stock.

Bring to a simmer, then add the fish. Gently cook for 4-5 mins until the fish flakes easily. Serve immediately with rice or naan

Nutrition

kcal191 kcal

Protein30 g

Fat5 g

Carbs9 g

Micronutrients

Fiber2 g

Sugars6 g

Saturates1 g

Salt0.54 g

Super-quick fish curry

Method

Nutrition

Categories

Super-quick fish curry

Method

Nutrition

Categories