Fish Curry

jays Blood Pressure Month 4, Dinner, Lunch, Month 5

Vegetable Quiche

Fish Curry

Serves: 4

Difficulty level: Easy

Prep Time: 15 mins
Cook Time: 60 mins
Print Recipe

Nutrition Per Recipe                                        kcal/g/mg

Energy 513
Protein 39.2 g
Fat Total 8.6 g
Saturated 1.3 g
Carbohydrates 64.1 g
Sugars 7.4 g
Dietary Fibre 7.2 g
Sodium 343.5 mg
Vitamin C 83.7 mg
Calcium 134.3 mg
Iron 2.4 mg
1 lemon
3 tablespoons of tikka curry paste
400g white fish (eg snapper, cod)
1 onion
2 cloves of garlic
3cm piece of ginger
1/2 a bunch of fresh coriander
1 tablespoon of olive oil
300g (10.5) oz potatoes
2 large tomatoes (or canned tomatoes)
50g red split lentils
1 cup of basmati rice
4 tablespoons of low fat natural yogurt
300g cauliflower (about 4 cups)
  1. Cut the lemon in half - cut one half into wedges for serving later. Squeeze the juice from the other half lemon onto a large plate and mix in 1 tablespoon of the tikka paste.
  2. Spoon the paste over the fish and rub in well. Set aside.
  3. Peel the onion, garlic and ginger and chop well. Heat a large casserole on a medium heat and add 1 tablespoon of olive oil.
  4. Add the onion, garlic, ginger and rest of tikka paste to the casserole dish and cook for a few minutes.
  5. Peel the potatoes and cut into cubes. Add to the pan and cook for 15 minutes or until soft. Stir occasionally.
  6. Quarter the tomatoes and add to the pan. Add the cauliflower, lentils, 600ml of boiling water and bring to a boil. Turn down the heat and simmer for 45 minutes or until the lentils are cooked and the sauce is thick. Add extra water if necessary.
  7. Before the curry is cooked, cook your basmati rice according to the instructions on the packet.
  8. Get out another pan (preferably non stick) and dry fry the fish for 3-5 minutes each side, or until charred (don't move the fish around, just let it cook).
  9. Stir the yogurt through the curry. Layer your dish so the rice is on the bottom, then fish, then curry. Serve.
  10. Note - you can use broccoli or pumpkin instead of cauliflower and any curry paste.


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