Mrs. Jackson Cooks

Life through food

Summer curry: Goan fish curry

on August 20, 2014

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So, since we moved, my weight has been a bit up and down like a yoyo.  It’s all to do with finding a rhythm at the gym now, and also avoiding the biscuits at work.

This week I’m recommitting to the gym and trying to be healthier.  Many people think curries aren’t healthy, but they can be, and this is a good example of one.  Using fish as well, means it’s a lot lighter and good for summer eating.  At 238 calories per serving this is a great healthy dinner.

I do find that fish isn’t the cheapest thing to buy, but you can get good deals.  Our local co-op often has meat discounted towards the end of the day, and the haddock I got was one such example.  I also got prawns as they were reduced too, but you can leave them out as they can be expensive.

You can use any firm white fish for this – pollack or coley would work well and are often a lot cheaper.

This is a delicious curry and really simple to make.  No making pastes, and just use ground spices. I found it on trusty BBC Good Food but from a reader and not the usual chefs.  I served with boiled rice, but naan or chappatis would be good too.

http://www.bbcgoodfood.com/recipes/1121651/goan-fish-curry

Goan Fish Curry

Serves 2

  • 1 tsp sunflower oil
  • 1 onion, chopped
  • 2 long green chillies, deseeded and thinly sliced
  • 1 garlic clove, finely chopped
  • 4cm piece fresh ginger, peeled and grated
  • 1tsp ground cumin
  • 1tsp ground turmeric
  • 1tsp garam masala
  • 1tsp ground coriander
  • 1 cardamom pods, seeds only
  • 1 bay leaf
  • 4-5 mushrooms, quartered (you can add whatever vegetables you like)
  • 70ml reduced fat coconut milk
  • 400g chopped tomatoes
  • 250g skinless haddock or any firm white fish cut into chunks
  • Juice of half a lime
  • 12 raw prawns (I used cooked king prawns as couldn’t find uncooked)
  • 1tbsp fresh chopped coriander
  1. Heat the oil in a large frying or sauce pan.  Add the onions and cook until browned.
  2. Next add the chilli, garlic, ginger and dried spices, and mushrooms cooking for a further minute, until the spice aromas fill the kitchen.
  3. Add the coconut milk and tomatoes.  You may need to add some water here
  4. Bring to the boil then reduce to a simmer for about 5-10 minutes, or until thickened slightly.
  5. Add the fish chunks and cook for about 10 minutes until cooked through (add the prawns after 5 minutes if they’re raw)
  6. Add the cooked prawns and the coriander, and lime juice and cook through for a couple of minutes.
  7. Serve with boiled rice and enjoy the light fish with spicy flavours

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