South Indian fish curry
Calorie controlled cooking spray
1 medium, roughly chopped
2 clove(s), crushed
1 teaspoons, peeled and finely chopped
Chilli, Green or Red
1 individual, deseeded and finely chopped
1 teaspoons, level
Reduced Fat Coconut Milk, Canned (7.7% Fat)
200 ml, (freeze the remainder)
Fresh Chicken Stock
400 ml, vegetable or fish stock
200 g, diced into 2cm cubes
150 g, trimmed
1 medium, deseeded and sliced
400 g, swordfish or marlin, cut into bite-size chunks
Lime Juice, Fresh
20 ml, to taste
3 sprig(s), to serve
- Spray a large frying pan with calorie-controlled cooking spray and cook the onion over a medium-low heat for 3-4 minutes. Add the garlic, ginger, chilli, ground coriander and curry powder. Cook, stirring occasionally, for 30-40 seconds until fragrant – be careful not to burn it.
- Stir the coconut milk into the frying pan, then add the stock and bring to the boil. Add the potatoes, then reduce the heat and simmer for about 10 minutes, until just cooked.
- Add the beans and red pepper cook for 3-4 minutes, then add the fish and cook for a further 3 minutes, until just cooked through. Remove from the heat and season to taste with lime juice and black pepper.
- Serve, garnished with coriander and lime wedges.