Spicy Fish Curry -

Spicy Fish Curry

Ingredients

700g (1½ lb) fish fillets (salmon, cod or monkfish)
Olive-oil spray
2 onions, thinly sliced
6 garlic cloves, finely diced
½ teaspoon ground coriander
½ teaspoon ground turmeric
1 teaspoon cayenne pepper
½ teaspoon ground ginger
3 tomatoes, seeded and chopped
225g (8oz) leaf spinach, stems removed
Freshly ground black pepper
150g (5oz) low-fat Greek yoghurt

Details

Serves: 4

Method

Cut the fish into 2.5cm (1in) cubes. Lightly spray a non-stick frying pan with olive oil, add the fish and fry until just cooked, this should take about 3 minutes. Remove and set aside. Spray a little more oil on to the pan and fry the onions until they are soft but not coloured, then add the garlic and spices and cook for a further 5 minutes. Add the tomatoes and spinach and cook until the spinach has wilted. Season with black pepper, then add the yoghurt. Bring to the boil and simmer for 5 minutes. Return the fish to the sauce and heat through. Serve immediately with brown rice.

Per serving:- 328 kcals, 14g fat, 3g saturated fat, 12g carbohydrate, 0.21g sodium

Related food category:

• Fish and Seafood