Looking for a cheap, healthy weeknight dinner? This speedy fish curry is a total winner. Using pantry staples, it’s ready in just 15 minutes.
468 kcal
/serving
15 min
Serves
4
Easy
Indian
Ingredients
- 1 mug of long grain rice (300 g)
- 6 whole cloves
- 1 onion
- 1/2 a bunch of fresh coriander (15 g)
- olive oil
- 3 heaped tbsp tikka masala curry paste
- 1 x 400 g tin of plum tomatoes
- 400 g frozen white fish fillets, from sustainable sources
- 150 g frozen green beans
- 1 x 400 g tin of light coconut milk
- 1 tsp runny honey
Preparation
Not specified
Cooking
- Place the rice in a 24cm (9-inch) non-stick frying pan with the cloves, 600ml (2.5 cups) of boiling water and a pinch of sea salt.
- Boil for 10 minutes, then cover and reduce to a low heat for 5 minutes, or until the base is golden and crispy and the rice is fluffy.
- Peel and roughly chop the onion.
- Pick the coriander leaves into a bowl of iced water, and finely chop the stalks.
- Place a large pan on a high heat with 1 tablespoon of olive oil, add the onion and coriander stalks, fry for 1 minute, then add the curry paste and fry for 2 minutes, stirring constantly.
- Push the onion to one side, then tip the tomatoes into the other, breaking them up with a spoon.
- Leave to blip away for 5 minutes, stirring the onions occasionally, then stir everything together to make a sauce.
- Add the fish and stir again to coat.
- Break in the beans, tear in half the coriander leaves, then tip in half the coconut milk and bring back to a simmer.
- Stir in the honey, then cook for a final 5 minutes, or until the beans are tender and the fish is flaky and cooked through, stirring occasionally.
- Ripple the remaining coconut milk through the sauce, and tear over the remaining coriander leaves, then turn out the rice cake and serve up.
Plating & Serving
Not specified
Suggested Sides
Nutrition per Serving
468
Calories
26.0g
Protein
22% DV
52.3g
Carbs
18% DV
16.8g
Fat
21% DV
4.0g
Fiber
11% DV
8.3g
Sugars
146mg
Sodium
10% DV
51mg
Cholesterol
15% DV
| Diet Type | Low Sodium |
| Health Labels | Pescatarian Dairy Free Gluten Free Wheat Free Egg Free Milk Free Peanut Free Soy Free Shellfish Free Pork Free Red Meat Free Crustacean Free Celery Free Mustard Free Sesame Free Lupine Free Mollusk Free Alcohol Free Kosher |
| Allergen Info | Fodmap |
* Daily Values based on a 2,000 calorie diet.
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Recipe Details