Name: Fish curry
Prep time: 15 minutes
Cook time: 20 minutes
Yield: 2
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

A spicy and aromatic traditional Bengali curry that’s great served with salad.

Serves

Prep

15 minutes

Cook

20 minutes

Nutrition information

Each 445g serving contains (excludes serving suggestion)

KCal: 350
Carbs: 26.7g
Fibre: 7.2g
Protein: 31.2g
Fat: 11.6g
(Low)
Saturates: 0.9g
(Low)
Sugars: 9.4g
(Low)
Salt: 0.58g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

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

Step 1

Coat the fish with the heaped tsp of turmeric and allow to stand for 2 minutes.

Step 2

Heat the oil in a saucepan and add the fish. Cook for 1 minute on each side, remove from the pan and place on kitchen paper.

Step 3

Add the panch phoran spices and cardamom pods to the pan and toast for 1 minute, stirring regularly.

Step 4

Add the onion and cook for 4 minutes, stirring regularly.

Step 5

Add the ginger, garlic and chillies and stir for a further minute.

Step 6

Add the other tsp of turmeric, the coriander, cumin and chilli powder, bay leaves and potatoes and stir for 2 minutes.

Step 7

Add the tomatoes and 250ml water, bring to the boil, cover, turn down the heat and simmer 10-12 minutes until the potatoes are just cooked.

Step 8

Add the fish, put the lid back on and simmer for 6-8 minutes until the fish is cooked through.

Step 9

Sprinkle with coriander and serve.

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.

Fish curry

Nutrition information

Ingredients

Method

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

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