A mild, aromatic meal that even my fish fussy daughter approves. It's quick and easy to cook which makes it a fabulous mid week meal.
Prep: 10 minutes
Cook: 20 minutes
2 tbsp butter, ghee or coconut oil
1 onion/s – diced (large)
3 clove/s garlic – chopped
4 cm ginger root – peeled, chopped
4-5 roma tomatoe/s – roughly chopped
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground cinnamon
2 tsp ground turmeric
3 cardamon pods – bruised
Chilli flakes – to taste
1 tsp sea salt – or to taste
600 g firm white fish fillets (boneless and skin removed) cut into 5cm pieces
400 ml coconut cream
20 fresh curry leaves – optional
½ head brocoli – broken into small florets
75 g peas – fresh or frozen (½ cup approx.)
1 lime/s – juice
½ bunch/s fresh coriander leaves – chopped (to serve)
Rice, quinoa or cauliflower rice (to serve)
1. In a large pan melt your butter, ghee or coconut oil and sauté the onion over a low to medium heat until it is soft and translucent.
2. In a food processor or powerful blender chop the garlic and ginger. Add the tomatoes, cumin, coriander, cinnamon, one teaspoon of the turmeric and optional chill flakes and puree until smooth.
3. In a small bowl combine one teaspoon of turmeric with one teaspoon of sea salt. Pat the fish with a paper towel and toss in the salt/turmeric mixture to coat.
4. Push the onion aside and sear the fish quickly on both sides (it doesn't need to cook through, just outside seared). Set aside.
5. Add the tomato puree from the food processor and cardamon pods to the onion and cook for 5 minutes, uncovered on a medium high heat (rapid simmer) stirring occasionally.
6. Add the coconut cream and optional curry leaves and simmer for another 5-10 minutes until it starts to reduce.
7. Gently add the fish, peas and brocoli to the sauce and allow to simmer for another 5 minutes.
8. Turn off the heat, squeeze over the lime juice and serve immediately.
With fresh coriander leaves, extra chilli and basmati rice or cauliflower rice.
Re-heat in a pot over a low heat until just hot.
1. In a airtight container.
2. Can be frozen if you’ve used fresh (previously unfrozen) fish.
Coconut-free: Replace the coconut cream with full-fat natural or Greek yoghurt.
Extra Vegetables: Feel free to add in or vary the vegetables in any way that suits.
Garlic and onion-free: Simply omit altogether. There is enough flavour in the curry already.
Vegetarian: Replace the fish with firm tofu or chickpeas. Both work really well with the flavours in this sauce. Serve with rice or quinoa to ensure a complete protein.