Indian fish curry

This special diabetes-friendly Indian fish curry recipe combines delicious fish, fragrant spices and healthy herbs. Blending taste and wellness, you'll improve your health and happiness one bite at a time.

Ingredients

• White fish fillets (such as haddock, cod, or tilapia), (500g), in large chunks
• Olive oil, 1 tbsp (15g)
• 1 medium onion, finely chopped
• 2 garlic cloves, chopped
• Ginger, 1 tsp (5g), grated
• Turmeric powder, 1 tsp (5g)
• Ground coriander, 1 tsp (5g)
• Cumin powder, 1 tsp (5g)
• Red chili powder, ½ tsp (2.5g), (adjust to taste)
• Fenugreek seeds, ½ tsp (2.5g)
• Tomatoes, 1 cup (250g), diced
• Lemon juice, ½ tsp (5g)
• Water, 1 cup (250g)
• Salt, to taste

Method

1. Heat the oil in a pan on medium heat.
2. Add fenugreek seeds and cook them for a few minutes, tossing frequently, until they smell aromatic.
3. Add the chopped onions and cook for a few minutes, waiting until they turn golden brown.
4. Add the grated ginger and minced garlic and stir. Cook for 1 more minute, or until they smell aromatic.
5. Add the cumin, red chilli powder, ground coriander and turmeric to the pan. Cook the spices for 1-2 minutes so they release their flavour.
6. Add the tomatoes and simmer until a gravy forms.
7. Add the water, then bring the mixture up to simmer again. Cook for 5-7 minutes, letting the flavours combine.
8. Gently stir the fish chunks into the sauce. Cover the pan and let the fish cook for 8-10 minutes, or until it is well cooked and flakes easily.
9. Add salt to taste and whisk in lemon juice to give the curry a bright, tangy flavour.

‍Storage: Before storing, let the fish curry cool completely. Keep leftovers in the refrigerator in an air-tight container. To ensure freshness, finish off within 2-3 days.

Nutritional information

Per serving:

Calories - 320kcal

Fat - 6g

‍Carbohydrate - 57g

Protein - 12g

Sodium - 200mg

Sugar - 7g

Fibre - 11g