Indian fish curry
This special diabetes-friendly Indian fish curry recipe combines delicious fish, fragrant spices and healthy herbs. Blending taste and wellness, you'll improve your health and happiness one bite at a time.
Prep time: 15 minutes
Cooking time: 25 minutes
Serving size: 1 cup (200g)
· White fish fillets (such as haddock, cod, or tilapia), (500g), in large chunks
· Olive oil, 1 tbsp (15g)
· 1 medium onion, finely chopped
· 2 garlic cloves, chopped
· Ginger, 1 tsp (5g), grated
· Turmeric powder, 1 tsp (5g)
· Ground coriander, 1 tsp (5g)
· Cumin powder, 1 tsp (5g)
· Red chili powder, ½ tsp (2.5g), (adjust to taste)
· Fenugreek seeds, ½ tsp (2.5g)
· Tomatoes, 1 cup (250g), diced
· Lemon juice, ½ tsp (5g)
· Water, 1 cup (250g)
· Salt, to taste
1. Heat the oil in a pan on medium heat.
2. Add fenugreek seeds and cook them for a few minutes, tossing frequently, until they smell aromatic.
3. Add the chopped onions and cook for a few minutes, waiting until they turn golden brown.
4. Add the grated ginger and minced garlic and stir. Cook for 1 more minute, or until they smell aromatic.
5. Add the cumin, red chili powder, ground coriander and turmeric to the pan. Cook the spices for 1-2 minutes so they release their flavour.
6. Add the tomatoes and simmer until a gravy forms.
7. Add the water, then bring the mixture up to simmer again. Cook for 5-7 minutes, letting the flavours combine.
8. Gently stir the fish chunks into the sauce. Cover the pan and let the fish cook for 8-10 minutes, or until it is well cooked and flakes easily.
9. Add salt to taste and whisk in lemon juice to give the curry a bright, tangy flavour.
Storage: Before storing, let the fish curry cool completely. Keep leftovers in the refrigerator in an air-tight container. To ensure freshness, finish off within 2-3 days.
Calories - 320kcal
Fat - 6g
Carbohydrate - 57g
Protein - 12g
Sodium - 200mg
Sugar - 7g
Fiber - 11g
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