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FISH CURRY WITH COCONUT
A simply spectacular South Indian delight - every bowl will be licked clean!
*Marinate 4 Hours Ahead

THINGS YOU NEED:

For the Marinade:
2lbs fish (i.e. cod/sea bass/tilapia)
2 tablespoons olive oil
Juice of ½ lemon
1 tablespoon of finely chopped cilantro

For the Sauce:
2 tablespoons olive oil
1 tablespoon chopped fresh garlic
4 medium fresh tomatoes
1 teaspoon salt
1 can coconut milk (13.5oz can) (avoid ‘lite’ options)
Juice of 1 lime
1 tablespoon of chopped cilantro

FROM THE SPICE BOX:

For the Marinade:
½ teaspoon turmeric powder
½ teaspoon chili powder

For the Sauce:
½ tablespoon turmeric powder
½ teaspoon garam masala
¼ teaspoon chili powder*
 
*Note: if you prefer a hotter spice level 
increase the amount of chili powder by ¼ teaspoon increments to suit your taste. Be cautious!

ESSENTIAL PREPARATION:

  • Peel and chop the garlic as finely as possible
  • Blend the fresh tomatoes in a food processor
  • If using frozen fish defrost thoroughly and drain off any excess water
  • Finely chop 1 tablespoon fresh cilantro for marinade and lightly chop 1 tablespoon fresh cilantro for serving
  • Have aluminum foil at hand
  • Prepare everything else from the Things You Need section so that all ingredients are at hand and you are ready to cook

COOKING GUIDE:

  1. Marinate the fish in 2 tablespoons olive oil, squeezed lemon juice, finely chopped cilantro, ½ teaspoon turmeric powder and ½ teaspoon chili powder for at least 4 hours before cooking in an oven proof dish.
  2. 40 minutes before you want to eat, pre-heat the oven to 375ºC degrees and start making the curry sauce
  3. To make the curry sauce, heat 2 tablespoons of oil so it’s hot then add the garlic. Let it cook for a minute or two until it just turns brown.
  4. Add the fresh tomatoes, salt, ½ tablespoon turmeric powder, ¼ teaspoon chili powder and garam masala. Let it simmer on low heat for 15 minutes with the lid on, stirring occasionally.
  5. Now add the coconut milk, squeezed lime juice and boil on a medium-high heat for another 25 minutes with the lid on, stirring occasionally, during which time place the fish in the pre-heated oven for 20 minutes with the first 10 minutes covered in foil and the second 10 minutes without the foil.
  6. Take the fish out of the oven and keep it in its dish with its juices. Pour the curry sauce on top.
  7. Garnish with the lightly chopped cilantro and serve.
  8. Suggested serving accompaniments include salad, rice, quinoa or cous cous.
Approximate nutritional values per serving (serving size 442g)

Calories
590

Carbohydrates
11.7g
4%
Sugars
5.5g
Fat
44.2g
68%
Saturates
23.3g
116%
Protein
39.6g

 

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