Fish is such a great source of Omega 3. Not only that, it’s packed with protein and fats. Ideally, use as lean a fish as possible for this recipe. You should be able to grab a well priced bag of frozen Haddock/Cod or Bass which will be perfect for this recipe.

INGREDIENTS

Serves 2 People

Carbohydrates: 27g Per Serving   Proteins: 32g Per Serving   Fats: 22g Per Serving        Calories: 387 Per Serving

200g basmati rice
450g frozen, sustainable white fish, defrosted
2 tsp ground turmeric
250g Greek yogurt
2 garlic cloves
1 medium onion
1 tsp ground coriander
1 tsp garam masala
Handful fresh coriander

METHOD

1.Put the rice in a lidded saucepan with 240ml water and a pinch of salt. Bring to the boil, cover tightly, then turn down the heat to as low as it will go and cook for 15 minutes, without removing the lid.

2.Chop the fish into chunks. In a bowl, mix the turmeric and yogurt, then crush in the garlic. Season well, gently stir in the fish to coat and leave to marinate for 10 minutes.

3.Meanwhile, melt the butter in a large wok or frying pan over a low-medium heat. Chop the onion, add to the butter and stir. Fry gently for 10 minutes or until softened.

4.Add the ground coriander and garam masala, stir for 1 minute, then add the fish and marinade and bring to a simmer. Cover and gently simmer for 7 minutes or until the fish is cooked through. Add a splash of water if you think it needs it. Taste, seasoning if necessary.

5.Take the rice off the heat, remove the lid and fluff up with a fork. Chop the fresh coriander. Serve the curried fish in bowls along with the rice, sprinkled with the fresh coriander

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tpwchef

tpwchef

Infusing artisan techniques learnt from the best chefs around the globe, with cutting edge nutritional science, to create the very best recipes for you to try at home. TPW™ chef takes pride in every single flavourful creation. We had to keep their identity under wraps to save ‘bake off’ from stealing their ideas.

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