If its one thing that nutritionists do agree on, its the benefits of fish in your diet. Wild fish is definitely best, yielding the most beneficial nutrients, in particular Omega 3 oils which many people need more of for optimum health.
This curry is such a delicious way to eat white fish which often has a very mild and at times bland flavour. The addition of the coconut milk adds extra healthy fats to make the dish very filling.
Note: If you have children who do not like spicy food, you can always just leave the mustard seeds and chilli until the end when their portions have been removed. It will still be very tasty.
- 1 onion
- 4 cloves of garlic
- a thumb size piece of ginger
- 750 g chunks of fresh firm white fish, hake used in this case
- a handful of curry leaves
- 1 teaspoon turmeric
- 1 x 400 g tin of coconut milk
- 1 tin of tomatoes
- 1 teaspoon mustard seeds
- 1 tablespoon chilli powder
- 1 fresh chilli, finely sliced
- 1 lime
- a handful of fresh coriander, chopped
- a dash of fish sauce
- coconut oil
- Peel and finely slice the onion, garlic and ginger.
- Heat a good knob of coconut oil in a heavy based pot, add the mustard seeds and curry leaves and cook until the seeds start to pop.
- Add the onion, garlic, ginger and chilli, and cook on a medium heat for 5 minutes, or until softened.
- Add the chilli powder and turmeric to the pot. Fry for 1 minute, then add the coconut milk and tomatoes.
- Season, bring to the boil, then add the fish. Simmer for about 15 minutes, or until the fish is cooked.
- Now add the juice of the lime and a dash of fish sauce to taste and stir through.
- Serve topped with chopped fresh coriander and a side of non starchy veg. Cauli rice would be a good accompaniment