Indian fish curry

Photo of 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

Serves: 4

Serving size: 1 cup (200g)

Ingredients

  • 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

Method

  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 chilli 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.

Nutritional information

Per serving:

Calories - 320kcal

Fat - 6g

Carbohydrate - 57g

Protein - 12g

Sodium - 200mg

Sugar - 7g

Fibre - 11g

Profile photo of dietitian Sana Fatima, contributor of the diabetes-friendly Indian fish curry recipe.
Sana Fatima

Sana Fatima has years of experience in recipe analysis and dietary advice. She loves to create delicious recipes that satisfy the body and soul, drawing from her deep understanding of food science. Her aim is to combine taste and nutrition, making every meal a joyous step towards thriving health.

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