Fish Masala Curry

Want something flavourful and hearty for this winter? This fish masala curry recipe would be a perfect addition to your menu because it is easy to make and packed with Indian flavour and nutrition.

This recipe calls for 2 special ingredients:

• Curry leaves: curry leaves come from curry trees, which is a native plant in India peninsula. It is cooked in oil at the start of a dish to give a depth of flavour with a citrus note. Substitute: can use lime keffir leaves, bay leaves, or lemon balm.

• Garam Masala mix: it is widely available in most supermarket spice section. Garam Masala is very versatile if you love food from eastern Asia to Indian peninsula (Indian, Sri Lankan, Bangladesh, Pakistani, Nepalese). It is a mixture of grounded fennel seeds, bay leaves, cumin, cardamon, coriander seeds, cinnamon, clove, peppers and chilli powders.

Fish Masala Curry

Serves: 2

Time: 30 minutes

Skill required: chopping, frying, stirring

Ingredient list

• 200g fish

• salt

• 1 sprig curry leaves

• 1 onion (finely diced)

• 4 tomato (finely diced)

• 2 tbsp garam masala

• 2 tsp cumin powder (optional)

• 2 tsp tumeric powder (optional)

• 1 tsp fennel seeds (optional)

• 2 tsp chilli powder (optional)

• 150g chickpea

• 200g cauliflower (cut into florets)

• 75g spinach (fresh/frozen)

• 60mL/¼ cup milk (optional)
  

Methods

1. Season fish cutlet/fillet with salt. On medium-high heat, sear the fish pieces until the surface turn golden on both side (~3min each side) and set aside.

2. In the same pan, heat up 1tbsp oil, add in curry leaves and onion, fry until wilted.

3. Add tomato into the pan, fry until onion and tomato form a paste (~3-5min).

4. Add in all the spices, chickpea, cauliflower, 2 cups of water and lay the fish pieces back into the pan, let it boil and simmer for 15 minutes.

5. Add spinach and milk and stir it through. Taste before season with salt and pepper; and continue to it simmer down to the amount you like, taste before seasoning with salt and pepper.

6. Serve with basmati rice or wholemeal naan.
   
   

Dietitian’s Tips

• For fish: Cutlet will hold better for simmering, but fillet works fine too. Good fish choices are mackerels, snapper, barramundi, cod, halibut, basa or ling fish.

• Make it vegetarian/vegan: skip fish and add 240g extra chickpea to make it chickpea curry.

• For milk (optional): We recommend lite cow's/soy/evaporated milk.

• To skip optional spices: swap them for the corresponding amount of garam masala for each spice you want to skip.

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