1、Lighter South Indian fish curry

Use reduced-fat coconut milk and white fish fillets to make a low-fat, low-calorie curry that's still luxuriously creamy

Lighter South Indian fish curry recipe

Ingredients

  • 1 tbsp rapeseed oil
  • ½ tsp cumin seeds
  • 1 medium onion, halved lengthways and thinly sliced into wedges
  • 3 garlic cloves, finely chopped
  • 1 tbsp finely chopped ginger (about a 2½ cm/1in piece)
  • 12 dried curry leaves
  • 1 tsp black mustard seeds
  • 2 small green chillies, halved lengthways, deseeded (or leave a few seeds in if you want a bit of heat)
  • 1 tsp ground coriander
  • ½ tsp garam masala
  • ¼ tsp turmeric
  • 400g can reduced-fat coconut milk
  • ¼ tsp ground black pepper
  • 500g skinned, firm white fish fillets, such as cod or haddock
  • 100g fine green beans, trimmed and halved lengthways
  • 1 ripe mango
  • generous handful roughly chopped coriander, leaves only
  • 200g basmati rice, cooked, to serve
  • lime wedges, to serve

Method

Add the cumin seeds and fry for 1 min, then tip in the onion, garlic and ginger, and fry for 1 min more. Stir in the curry leaves and mustard seeds, and fry about 3-4 mins on a medium heat, stirring occasionally, until the onions are turning brown. Stir in the chillies, coriander, garam masala and turmeric, and fry for 30 secs.
  • Stir the coconut milk in the can, then pour half into the pan. It should start to bubble and thicken, so let it simmer until quite thick, about 3 mins, stirring occasionally. Pour in the rest of the coconut milk, add the pepper and a pinch of salt, and lower the heat.
  • Sit the fish in the coconut milk and press it down to half submerge it. Cover the pan and simmer gently for 4-5 mins (depending on the thickness of your fillets) until the fish is almost cooked. Do not stir or the fish will break up – just spoon some of the sauce over the top of the fish halfway through, then remove the pan from the heat and let the fish sit for another 3-4 mins to finish cooking slowly. When done, it should feel firm and no longer be opaque. If you want a thinner sauce, pour in a spoonful or two of water.
  • Meanwhile, steam the green beans for about 4 mins until just tender. De-stone the mango and slice the flesh into thin wedges (see tip below left), then scatter over the fish to warm through.
  • To serve, break the fish into big chunks by removing it to serving bowls with a slotted spoon, then pour the sauce over and around it. Serve with the beans, a scattering of coriander and the rice, with lime wedges on the side to squeeze over.

  • https://www.truecookbook.com/recipe/lighter-south-indian-fish-curry-8740/

    2、Creamy fish curry

    Whip up a curry-in-a-hurry with this Goan-style mild dish with korma paste, coconut, green beans and sustainable white fish
    Creamy fish curry recipe

    Ingredients

    • 250g basmati rice
    • 3 heaped tbsp mild curry paste, such as korma
    • 1 onion, thinly sliced
    • 400g can reduced-fat coconut milk
    • 1 chicken stock cube
    • 140g frozen fine green bean
    • 400g frozen coley, or other white fish, defrosted and chopped into fairly large chunks
    • ½ bunch spring onions, sliced

    Method

    1. Cook the rice following pack instructions. Meanwhile, heat the curry paste with a splash of water in a frying pan with a lid. Add the onion and gently cook until soft. Pour in the coconut milk and crumble on the stock cube. Simmer to make a smooth sauce, adding a splash of water if it’s too thick.
    2. Stir in the beans, then top with the fish. Cover and simmer for 10-12 mins until the fish is just cooked through. Drain the rice, halve it, letting the other half cool for tomorrow – chill once cool. Sprinkle the curry with the spring onions and serve with the rice.

    3、Tomato & tamarind fish curry

    Use a sustainable white fish like hake and serve up this healthy, Indian spice-pot with green beans and coriander
    Tomato & tamarind fish curry recipe

    Ingredients

    • 6 garlic cloves
    • 1 red chilli, roughly chopped (deseeded if you don't like it too hot)
    • thumb-sized piece ginger, peeled and roughly chopped
    • 1 tsp turmeric
    • 1 tbsp ground coriander
    • 1 tbsp rapeseed oil
    • 2 tsp cumin seed
    • 1 tsp fennel seed
    • 2 x 400g cans chopped tomatoes
    • 200g green bean, trimmed and halved
    • 1 tbsp tamarind paste
    • 4 firm white fish fillets (we used hake)
    • handful coriander leaves, roughly chopped
    • cooked basmati rice, to serve

    Method

    1. Blitz together the garlic, chilli, ginger, turmeric and ground coriander with 3 tbsp water. Heat the oil in a large pan and toast the cumin and fennel seeds, letting them sizzle until aromatic. Add the ginger paste and fry for 3 mins.
    2. Empty the tomatoes into the spice pan, plus a can of water. Add the beans, bring to the boil, then turn down the heat and simmer for 5 mins. Stir in the tamarind paste. Add the fish fillets, generously season with ground black pepper, cover and simmer for 10 mins. Take off the lid, carefully turn the fillets, then bubble the sauce until the fish is cooked through and the sauce is thick. Sprinkle over the coriander leaves and serve with rice.

    4、Super-quick fish curry

    A low fat fish curry that's ready in a flash, make sure you buy your fish from a sustainable source
    Super-quick fish curry recipe

    Ingredients

    • 1 tbsp vegetable oil
    • 1 large onion, chopped
    • 1 garlic clove, chopped
    • 1-2 tbsp Madras curry paste (we used Patak's)
    • 400g can tomato
    • 200ml vegetable stock
    • sustainable white fish fillets, skinned and cut into big chunks
    • rice or naan bread

    Method

    1. Heat the oil in a deep pan and gently fry the onion and garlic for about 5 mins until soft. Add the curry paste and stir-fry for 1-2 mins, then tip in the tomatoes and stock.
    2. Bring to a simmer, then add the fish. Gently cook for 4-5 mins until the fish flakes easily. Serve immediately with rice or naan

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