Fish Curry without Coconut Milk
This spicy, tangy and lightly sweet fish curry is a simple and delicious one-pot dinner perfect for any night of the week. Serve with some steamed basmati rice for a complete meal.
Ingredients
- ½ tsp black mustard seeds
- ½ tsp whole cumin seeds
- ½ tsp whole coriander seeds
- ¼ tsp whole fennel seeds
- ½ red onion thinly sliced
- 15 g (2 tbsp) ginger finely chopped
- 6 cloves garlic minced
- 1-2 green chilis finely chopped, de-seeded if desired
- 10 g (3 tbsp) cilantro stems finely chopped & leaves picked
- 1 tbsp tomato paste
- 1 tbsp hot madras curry powder
- ½ tsp ground cardamom
- ½ tsp ground coriander seed
- ½ tsp ground cumin
- ½ tsp ground turmeric
- ¼ tsp cayenne pepper
- 1 (400g/14oz) can whole peeled tomatoes crushed with hands
- 250 ml (1 cup) vegetable stock
- 1 tbsp tamarind paste
- 1 tsp dark brown sugar
- 500 g (1 lb) firm white fish such as cod, haddock or tilapia, cut into 5cm (2in) pieces
Instructions
- Add the mustard seeds, cumin seeds, coriander seeds and fennel seeds to a large skillet and set over medium heat. Toast the seeds until very fragrant and they begin to dance across the bottom of the pan - about 2 minutes.
- Add 2 tbsp of neutral oil the skillet. Once shimmering, add the onion along with a generous pinch of salt. Cook, stirring occasionally, until the onion has softened and has begun to brown around the edges - 8-10 minutes.
- Add the ginger, garlic, chili, cilantro stems and tomato paste. Cook, stirring frequently, until fragrant and the tomato paste has darkened - about 2 minutes. Add the curry powder, cardamom, coriander, cumin, turmeric and cayenne pepper. Stir to combine and cook for 30 more seconds.
- Pour the tomatoes over the spice and onion mixture. Stir in the vegetable stock, tamarind puree, brown sugar and ¼ tsp of salt. Bring to a gentle simmer. Allow the sauce to simmer, stirring occasionally, for 15 minutes.
- Season the fish with salt and pepper. Use tongs to gently place it into the simmering curry - ensuring that it is submerged. Continue simmering until the fish is flaky and completely cooked through - 5-10 minutes depending on the thickness of the fish. Serve, topping with the picked cilantro leaves.
Video
Nutrition
Calories: 172kcal | Carbohydrates: 15g | Protein: 25g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.5g | Cholesterol: 54mg | Sodium: 286mg | Potassium: 893mg | Fiber: 3g | Sugar: 7g | Vitamin A: 472IU | Vitamin C: 17mg | Calcium: 89mg | Iron: 3mg
Disclaimer: Nutritional information is automatically generated and provided as guidance only. Accuracy is not guaranteed.
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