Turmeric fish and coconut curry

Author: HFG staff

Photographer: HFG staff

This healthy curry is light yet substantial

Serves: 2

Time to make: 40 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

1 tablespoon vegetable oil
1 large onion, ﬁnely diced
3 cloves garlic, ﬁnely chopped
2.5cm piece fresh ginger, peeled and ﬁnely grated
1 long red chilli, ﬁnely sliced (with seeds)
handful curry leaves
1 heaped teaspoon ground turmeric
1 teaspoon ground coriandercilantroX
2 medium tomatoes, diced
1 1/2 cups fresh vegetable stock
1/2 cup red lentils
400g fish fillets like snapper or hoki
1 cup trimmed and chopped green beans
1/2 cup reduced-fat coconut milk
2 tablespoon roughly chopped fresh coriandercilantroX

Instructions

Stay Awake

1 Heat the oil in a large non-stick sauté pan set over medium-high heat. When hot, add the onion and cook for 5 min or until softened and starting to brown.

2 Add the garlic, ginger and chilli and cook for a couple of minutes. Now add the curry leaves, turmeric and ground coriander and cook, stirring, for 1 min or until fragrant.

3 Add the tomatoes, stock and lentils to the pan. Stir, then bring to the boil over a medium heat and simmer for 12–15 min or until the sauce is thickened and the lentils are tender.

4 Meanwhile, cut the fish into 4cm pieces. Add the fish and coconut milk to the pan and cook over a gentle heat for 2–3 min. Add the beans and cook for a further 3–4 min. Remove the pan from the heat, season with freshly ground black pepper and stir in the coriander. Serve in warmed bowls.

HFG tip

TO FREEZE Allow the curry to cool, then freeze in portions. Defrost fully in the fridge overnight, then reheat in a pan over a medium heat until hot all the way through.

Nutrition Info (per serve)

Calories 458cal

Kilojoules 1916kJ

Protein 41g

Total fat 17g

–Saturated fat 8.2g

Carbohydrates 29g

–Sugars 11g

Dietary fibre 7.8g

Sodium 354mg

Calcium 153mg

Iron 5.2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.