Super quick fish curry
Are you looking for a delicious and healthy dinner? Try our super quick fish curry! This low-fat recipe is not only full of flavor but also incredibly quick to make. With just a few simple ingredients, you can whip up a satisfying meal in no time. And don’t forget: It’s important to choose fish from a sustainable source to ensure you’re making a responsible environmental choice. So why wait? Dive into this delicious fish curry and enjoy a guilt-free dinner tonight!
Ingredients
- 1 tbsp vegetable oil
- 1 large onion, chopped
- 1 garlic clove, minced
- 1-2 tbsp madras curry paste (we used pataks)
- 400g canned tomatoes
- 200 ml vegetable broth
- Icelandic cod fillet, skinned and cut into large pieces
- Rice or naan bread
Tip
Make it Mediterranean
Pesto Fish Stew Fry onion and garlic
soften, then add the tomatoes and stock along with 2 tablespoons red pesto. Bring to a boil and cook the fish as left over. Just before serving with a crusty baguette, add a handful of torn basil leaves. Milder?
If you prefer your food a little
milder, less spicy curry paste,
like Korma, will also work.
Preparation steps
– Heat the oil in a deep pan and gently fry the onion and garlic until softened, about 5 minutes.
– Add curry paste and fry for 1-2 minutes while stirring.
– Add tomatoes and stock and bring to the boil.
– Add the fish to the pan.
– Cook gently for 4-5 minutes until the fish falls apart easily.
– Serve immediately with rice or naan.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 191 | 5g | 1g | 9g | 6g | 2g | 30g | 0.54g |
Equipment and tools
To make this super quick fish curry you will need the following equipment and tools:
- Frying pan or frying pan
- dulcimer
- Knife
- tin opener
- measuring spoon
- Spatula or wooden spoon
Allergen information
This super quick fish curry recipe contains the following allergens:
- Garlic
Storage and leftovers
If you have any leftovers from this super quick fish curry, you can store them in an airtight container in the fridge for up to 3 days. To reheat, simply add the curry to a pot and heat gently until warmed through. Serve with rice or naan bread if desired.
Health Benefits of Super Quick Fish Curry
Fish curry has been a popular dish in various cuisines around the world for centuries. It not only satisfies the taste buds but also offers numerous health benefits. The super quick fish curry recipe offers a delicious combination of flavors and textures while packing in essential nutrients. Let’s take a closer look at the health benefits this dish offers.
1. Rich in Omega-3 fatty acids
The Icelandic cod fillet used in this recipe is an excellent source of omega-3 fatty acids. These essential fats play a crucial role in maintaining heart health, reducing inflammation, and improving brain function. Omega-3 fatty acids are also associated with a lower risk of chronic diseases such as heart disease and arthritis.
2. Protein richness
Cod fillet is a great source of lean protein. Protein is essential for building and repairing tissue, producing enzymes and hormones, and supporting a healthy immune system. Getting an adequate amount of protein in your diet can help you feel fuller for longer, promote muscle growth, and aid in weight management.
3. Nutrient-rich tomatoes
The recipe calls for a can of tomatoes, which are a rich source of vitamins A and C as well as antioxidants like lycopene. These nutrients help strengthen the immune system, promote healthy skin, and protect against free radical damage. Lycopene, in particular, has been linked to a reduced risk of certain cancers and heart disease.
4. Aromatic garlic
Adding garlic not only improves the taste but also provides various health benefits. Garlic is known for its antimicrobial properties, which can help fight common illnesses and infections. It can also have a positive effect on blood pressure and cholesterol levels.
5. Versatile curry paste
Using curry paste like madras or korma adds a touch of flavor and spice to the dish. Turmeric, a common ingredient in curry paste, contains curcumin, a compound known for its anti-inflammatory properties. Curcumin has been studied for its potential benefit in reducing the risk of chronic diseases, including Alzheimer’s and certain types of cancer.
By incorporating the super quick fish curry into your meals, you can enjoy a delicious and nutritious dish that not only satisfies your taste buds but also offers a range of health benefits. Whether you prefer to serve it with rice or naan bread, this recipe is a fantastic way to enjoy the goodness of fish, aromatic spices and vibrant flavors.
