Spicy, aromatic and satisfying.This curry is so simple yet packs a great punch. This recipe uses cod, but you can use white fish fillets (pollock, haddock or hake are good alternatives). For an extra omega 3 punch, substitute white fish for thick salmon fillets.
Double Up
This recipe uses fresh ingredients to make the curry base but is so simple to make. We recommend you double up this and freeze to create your own delicious curry sauces ready to just add your chosen protein.
Serves 4
Suitable for freezing
Nutritional Information per Serving
- 327 Kcals
- 15.8g Net Carbohydrates
- 18.7g Fat
- 24.5g Protein
Serving Suggestion
Most curries are served with rice, but if you wish to keep carbohydrates very low, we suggest you serve this with cauliflower or broccoli rice. For example, 150g (cooked weight) of white basmati contains approximately 175 kcals and 30g of carbohydrates. Compare this to 150g of cauliflower rice, at 53 kcals and 6.6g of carbs. Fat and protein are very similar. Switching to a low carb accompaniment not only saves you calories and carbs, but also delivers more fibre and nutrients.
Total Serving with cooked White basmati: 502 kcals, 55.5g carbohydrates, 19.7g fat, 28.7g protein.
Total Serving with cauliflower rice: 379 kcals, 22.4g carbohydrates, 19.4g fat, 28.2g protein.
Ingredients
- 1 tsp cumin seeds, crushed/ground.
- 4 green cardamom pods crushed/ground.
- 1 tsp fennel seeds, crushed.
- 1 tbsp olive oil.
- 1 onion finely chopped.
- 3 cloves of garlic, crushed.
- 2 red chillies, deseeded, finely chopped.
- 1 tsp asafoetida.
- 1 tsp ground ginger.
- 2 tsp Kashmiri chilli powder.
- 2 tsp garam masala.
- 1 250g carton of coconut cream.
- 1 400g tin of chopped tomatoes.
- 2 red peppers, sliced.
- 4 cod fillets, approx. 120g-150g each.
Method For The Curry Sauce
1. To make the curry sauce, place the cumin seeds, cardamom pods and fennel seeds in pestle and mortar and crush. If you prefer, you can use ground cumin and cardamom.
2. Place the olive oil in your sauté pan. Add the onion, garlic, chillies and cook for a couple of minutes before adding the spices for another minute to help release the aroma.
3. Add the coconut cream and tomatoes and cook for another 10 minutes. This forms the base of your sauce, so you can allow to cool if you are storing this.
Now the Curry
4. When ready to cook, add the peppers to your sauté pan and cook until they start to soften. Add the curry sauce and the cod fillets and bring up to a simmer.
5. Turn down to a medium/low heat and cover, cooking for a further 10 minutes or until the cod is cooked through.
6. Serve with a garnish of coriander leaves.
