Bengali fish curry

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105
Bengali fish curry

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  • 0:15 Prep
  • 0:20 Cook
  • 6 Servings
  • Capable cooks

Fill the air with the aroma of Indian spices when you prepare this fabulous fish curry.

Featured in
Nutrition information, Main recipes

Ingredients

  • 2 tablespoons vegetable oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 3cm piece fresh ginger, finely grated
  • 10 fresh curry leaves
  • 1 tomato, finely chopped
  • 270ml can coconut milk
  • 1kg firm white fish fillets, cut into 4cm pieces
  • 1/4 cup fresh coriander leaves

Spice mix

  • 2 teaspoons yellow mustard seeds
  • 1/2 teaspoon ground fennel
  • 1/2 teaspoon hot chilli powder
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground coriander

Method

  • Step 1
    Make Spice mix: Combine all ingredients in a bowl.
  • Step 2
    Heat oil in a large saucepan over medium-high heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add garlic, ginger, curry leaves and spice mix. Cook, stirring, for 2 minutes or until mustard seeds start to pop. Add tomato and 1 1/2 cups cold water. Bring to the boil. Reduce heat to low. Simmer for 5 minutes.
  • Step 3
    Add coconut milk. Bring to a simmer. Add fish. Cook for 5 minutes or until fish is just cooked through. Season with salt and pepper. Serve topped with coriander leaves.

  • High protein
  • Low carb
  • Low kilojoule
  • Low sodium

Nutrition

  • 1409 kj

    Energy

  • 19.5g

    Fat Total

  • 10.2g

    Saturated Fat

  • 2.1g

    Fibre

  • 35.5g

    Protein

  • 99mg

    Cholesterol

  • 250mg

    Sodium

  • 4g

    Carbs (total)

All nutrition values are per serve

Notes

Make sure your spices are fresh to ensure maximum flavour in your curries.

  • Author: Kim Coverdale
  • Image credit: Guy Bailey
  • Publication: Super Food Ideas

Source: taste.com.au

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