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Low fat fish curry recipe

Low fat fish curry recipe


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  • Recipes
  • Dish type
  • Main course
  • Curry
  • Fish curry

A healthy low fat fish curry that is still full of flavour and is easy to make. Any nice white fish fillet works well.

4 people made this

IngredientsServes: 2

  • 1-2 dried chillis
  • 1 teaspoon turmeric
  • 1 stick dried lemon grass
  • 2 teaspoons garlic puree
  • 1 teaspoon ginger puree
  • 1 tablespoon vegetable oil
  • 200ml semi-skimmed milk
  • 2 white fish fillets

MethodPrep:10min ›Cook:20min ›Ready in:30min

  1. In a spice grinder grind the chilies, turmeric and lemon grass. In a bowl mix together the garlic and ginger puree and the ground spices to form a paste.
  2. Heat the oil in a pan and add the spice paste, heat the paste for a minute or so until aromatic. Add the milk and bring to the boil, reduce heat to a simmer and add the fish fillets.
  3. Simmer for 15 mins or until the fish is cooked through and flakes easily with a fork.
  4. Serve over rice for a low fat meal.

Tip

Frozen fish fillets can be used as a convenient and cheaper alternative to fresh.

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Fish Curry

Whip up a curry-in-a-hurry with this aromatic fish dish then serve with rice or pitta bread and salad for a healthy supper. Make sure to use a sustainably-sourced white fish.

Ingredients

450g/1lb white fish &ndash cod or haddock, boned and cut into chunks

2 tablespoons lemon juice

1 tablespoon rapeseed oil

1 teaspoon crushed garlic

1 teaspoon crushed ginger

1 teaspoon green chilli, finely chopped

2 tablespoons chopped fresh coriander for garnish

Method

Marinate the fish chunks with the lemon juice and leave for 15 minutes.

Heat the oil in a non-stick pan and fry the onions. When light brown add the garlic, ginger and the green chilli. Cook for a minute or two.

Add the tomatoes and all the spices and cook for about 5 minutes stirring at intervals.

Add the fish. Add a little water so that the fish does not dry out. Simmer over a low heat for about 15 minutes until the fish is cooked.


Easy Low-Fat Monkfish Curry

Serves 4
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes
Allergy Fish
Meal type Lunch, Main Dish
Misc Child Friendly, Serve Hot
Occasion Casual Party

Easy healthy slow cooker butter chicken recipes that are so delicious and tasty. This Instant pot Indian recipe makes within 30 minutes at home, so thick, creamy, rich, and authentic dish that you can serve with rice, roti, or pulao, etc. This butter chicken or murgh makhani is best for any occasion dinner party, try this chicken recipe at home, today, now! I already add this on my chart of high protein meal prep recipes.
Get the recipe here.


Easy Thai Fish Curry (Gluten Free, Paleo, and Low Carb)

If you wake up one morning to find that you have contracted a chronic case of wanderlust, I can tell you from experience that it helps to marry a partner who shares your affliction. Just be careful not to overshoot and marry someone compared to whom you are a stick-in-the-mud homebody. In my husband’s mind, if we’re not currently on a trip (and sometimes even when we are), his mind is planning the next one, and any given any opportunity to travel, even if only on his palate, even if only for one meal at a time, his bags – or tastebuds – are ready. We are mutual enablers.

Though we have had some amazing, far–flung adventures together, it’s impossible to make every trip a reality, and sometimes we have to compromise and limit our cultural exploration to the few hours between work and bedtime. And we do, often. When I ask my husband what he is craving for dinner, his answer is almost always the same: curry. It’s so common a response that, when he’s not in the mood, his answer is usually “hmmm… not curry” before deciding what he is in the mood for. Needless to say, we eat a lot of Thai curries.

Before it became necessary to re-mortgage our home to pay for his (now our) curry addiction, we started making our own. I do 99% of the cooking in our house – not that he doesn’t offer often, but I am pretty territorial about my kitchen! – but I think that will change now that Bryan has discovered how much he enjoys making Thai curries, not to mention how fast and easy they can be.

Whether you’re a beginner in the kitchen, just pressed for time, or feel like you need a virtual trip to Thailand, this recipe is probably right up your alley.


Directions

First place the haddock in a saucepan & cover with 1 pint (570ml) cold water. Bring to a simmer and cook gently. Depending on the thickness of the fillets this can take 5 mins. Drain the water into a measuring jug. Transfer the haddock to a dish, cover with foil and keep warm.

Put the oil in saucepan and soften the onion for 5 mins. Stir in the curry powder and cook for half a minute, then stir in the measured rice and add 16 fl.oz (450ml) of the haddock cooking water. Stir once then, when it comes up to simmering point, cover with a tight-fitting lid and cook, very gently, for 20 mins or until the rice is tender.

Flake the fish and add it and the eggs, parsley and lemon juice to the rice.

Cover the pan with a tea towel and leave for 5 mins to warm through the added ingredients before serving.


  • 600g white fish fillets
  • 1 tbsp vegetable oil
  • 2 garlic cloves, 1 thinly sliced and 1 crushed
  • 1 onion, finely chopped
  • 2 tsp curry powder (mild or medium)
  • 1 tbsp tomato purée
  • 1/2 tsp sugar
  • 1 bay leaf
  • 2 tbsp crème fraîche
  • salt and freshly ground black pepper
  1. Season the fish on both sides with salt and pepper. Cut into four equal pieces, if bought whole.
  2. Heat the oil in a deep heavy-based frying pan with the sliced garlic. Cook until the garlic is golden, then lift out and discard, using a draining spoon.
  3. Sauté the onion in the garlicky oil for about 5 minutes until transparent. Sprinkle over the curry powder and add the crushed garlic. Stir for 1 minute. Add 200ml boiling water and the tomato purée, followed by the sugar and bay leaf. Stir, cover and cook for 15 minutes over a low heat.
  4. Place the fish in the sauce, cover, and simmer for 8–10 minutes or until tender.
  5. Carefully lift out the fish with a draining spoon and place on a heated serving plate. Stir the crème fraîche into the sauce and taste to check seasoning. Remove the bay leaf. Pour the sauce over the fish and serve immediately.

COOK SMART

Coley is an excellent economical substitute for cod. Don't be put off by the dark meat of the raw fish – it turns white when cooked.


Want a lighter curry? Try this low fat chicken jalfrezi!

Ingredients

  • 1 tbsp rapeseed or coconut oil
  • 5 fresh or frozen curry leaves
  • 1/2 red bell pepper - thinly sliced
  • 1/2 green bell pepper - thinly sliced
  • 1 medium onion - thinly sliced
  • 2 green chillies - cut into rings
  • 2 spring onions - thinly sliced
  • 10 cherry tomatoes - cut in half
  • 1 tbsp garlic and ginger paste
  • 70ml (1/2 cup) tomato puree
  • 1 generous tbsp mixed powder or curry powder
  • 1/2 tsp chilli powder - more or less to taste
  • 200g low fat tandoori chicken tikka
  • 300ml (1 1/4 cup) low fat base curry sauce
  • Salt to taste.
  • 2 tbsp chopped coriander.

Instructions

  1. Heat the oil over medium high heat in a balti pan or similar. Stir in the curry leaves, followed immediately by the bell peppers, onion, chillies and spring onions and stir so that the veggies are completely coated with the oil. Fry for about two minutes and then add half of the cherry tomatoes and the garlic and ginger paste. Fry this for another minute and then add the tomatoe puree. Stir it all up to combine.
  2. Now add the spices and the base curry sauce. Let the sauce simmer for 3 - 5 minutes until you are happy with the consistency. and then add the tandoori chicken tikka. You could add raw chicken but you might need to add a little more base sauce or water to help it cook through.
  3. When your chicken is heated through add the remaining tomatoes, season with salt to taste and garnish with the chopped coriander.

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Comments

Looks great – I shall be trying this recipe tonight. When do you add the other half of the tomatoes in, please?

Thanks for noticing, I have amended the recipe. Add the remaining tomatoes in step 3.
Dan

Just made this, absolutely amazing actually preferred it to the full fat version


How to lighten up Indian Recipes:

  • Swap heavy cream in recipes for coconut milk. I use lite coconut milk and cut the amount of cream they call for in half.
  • Instead of sautéing foods in oil only to then be cooked (or braised) in sauces, poach them in the sauces instead. Indian food has such bold flavors, you won’t even miss the flavor from the searing.
  • Use lean proteins and cook them quickly to avoid overcooking them. Salmon, shrimp, chicken, turkey and tofu are all fantastic options for swapping into lamb or dark meat chicken recipes.


Curry flavors blend with fish in this exotic Thai-style dish.

Rating:

Preparation Time: 15 mins
Cooking Time: 15 mins

Yield: 4 x approx. 2 cup servings

Ingredients

  • 2 coats of olive oil spray
  • 14 oz white fish fillets, cut into strips
  • 2 tsp green curry paste
  • 1 onion, sliced
  • 1 tsp grated ginger
  • 2 potatoes, cubed
  • 7 fl. oz lite coconut milk
  • 3 tomatoes, chopped
  • 3 cup asparagus, chopped
  • 4 1/2 tsp chopped coriander

Directions:

Heat a large non-stick frying pan and spray with olive oil spray. Add fish strips. Stir-fry for about 3 minutes. Remove from pan and set aside.

Add another thin coating of olive oil spray to the pan. Add curry paste and onion. Stir for about 1 minute. Add ginger, potatoes and coconut milk. Bring to a boil reduce heat. Simmer for about 8 minutes or until potatoes are tender.

Add tomatoes and asparagus. Cook for a further 3 minutes. Add cooked fish strips to curry. Simmer for an additional 1 minute. Garnish with coriander and serve immediately.