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Fish curry

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Fish curry
A spicy and aromatic traditional Bengali curry that’s great served with rice or chapattis and salad.
Serves
2
Prep
15 minutes
Cook
20 minutes
Each 445g serving contains (excludes serving suggestion)
KCal
350
Carbs
26.7g
Fibre
7.2g
Protein
31.2g
Fat
11.6g
Saturates
0.9g
Sugars
9.4g
Salt
0.58g
Fruit/Veg Portion
1
Ingredients

Ingredients

600g sea bream (300g fish flesh)
1 heaped tsp + 1 tsp ground turmeric
1 tbsp sunflower oil
2 tsp panch phoran (Bengali whole spice blend)
5 green cardamom pods, bruised
2 large onions, thinly sliced
2cm fresh ginger, finely grated
4 cloves garlic, crushed
1-2 green chillies, chopped
1 tsp ground coriander
1 tsp ground cumin
half tsp chilli powder
2 bay leaves
150g potatoes, peeled and chopped
2 tomatoes, finely chopped
1 tbsp freshly chopped coriander
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Method

Recipe tips
  • This works well with most fish, if you’re worried about fish bones use chunks of salmon, cod, monkfish or large prawns.
  • To make your own panch phoran, mix equal parts of black mustard seeds, cumin seeds, fennel seeds, fenugreek and kalonji (nigella) seeds.
  • Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge and thoroughly reheat until piping hot throughout.
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