Fried fish & tomato curry

Dairy Free
Health score
41%
Fried fish & tomato curry
35 min.
4
574kcal

Suggestions


If you're on the lookout for a delectable dish that pairs vibrant flavors with a delightful twist, look no further than this Fried Fish & Tomato Curry. Perfectly suited for lunch or dinner, this dairy-free meal is not only quick to prepare—ready in just 35 minutes—but also bursting with aromatic spices and fresh ingredients that will leave your taste buds dancing in delight.

Imagine sinking your teeth into tender pieces of pollock, expertly coated in a light dusting of seasoned flour and fried to a golden crisp. Each bite offers a satisfying contrast to the rich and creamy tomato curry that envelops the fish. The aromatic base, made with sautéed onions, garlic, and ginger, infuses the dish with layers of flavor, while a splash of coconut milk adds a luxurious touch that soothes the palate.

Whether it's a cozy weeknight dinner or a gathering with friends, this dish effortlessly showcases the beauty of Indian-inspired cooking. Serve it over fluffy basmati rice, and you'll have a complete meal that nourishes both the body and the soul. Plus, with its balanced caloric content, you can indulge without the guilt. So, gather your ingredients and get ready to impress your family and friends with this unforgettable Fried Fish & Tomato Curry!

Ingredients

  • tbsp vegetable oil 
  •  onions thinly sliced
  • large vine tomatoes roughly chopped
  •  garlic cloves 
  • piece thumb-sized ginger roughly chopped
  • tbsp madras curry paste 
  • 165 ml coconut milk canned
  • large handful coriander finely chopped
  • 500 pollock fillets 
  • tbsp flour plain
  • servings rice 

Equipment

  • food processor
  • frying pan

Directions

  1. Heat 2 tsp oil in a pan. Tip in the onions and a pinch of salt. Cook for about 8 mins until soft and golden.
  2. Meanwhile, blitz the tomatoes, garlic and ginger in a food processor to a smooth pure.
  3. Add the curry paste to the onions and fry for 3 mins more. Stir in the tomato mix and simmer for 10 mins until thickened.
  4. Add the coconut milk and chopped coriander. Simmer again to thicken.
  5. Dust the fish fillets in some seasoned flour.
  6. Heat the remaining oil in a non-stick frying pan. Cook the fillets, in batches, over a high heat for 1 min or so on each side, until they begin to brown. Carefully place fish in the tomato mixture and simmer until just cooked through. Scatter over coriander sprigs and serve with rice.

Nutrition Facts

Calories574kcal
Protein21.93%
Fat30.4%
Carbs47.67%

Properties

Glycemic Index
69.55
Glycemic Load
33.53
Inflammation Score
-10
Nutrition Score
34.553478158039%

Flavonoids

Naringenin
2.48mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.76mg
Kaempferol
0.69mg
Myricetin
0.54mg
Quercetin
13.86mg

Nutrients percent of daily need

Calories:574.26kcal
28.71%
Fat:19.65g
30.23%
Saturated Fat:10.61g
66.32%
Carbohydrates:69.32g
23.11%
Net Carbohydrates:61.65g
22.42%
Sugar:14.26g
15.84%
Cholesterol:53.75mg
17.92%
Sodium:98.1mg
4.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.88g
63.77%
Vitamin A:4922.85IU
98.46%
Selenium:55.45µg
79.22%
Manganese:1.52mg
76.18%
Vitamin C:58.6mg
71.03%
Potassium:1658.72mg
47.39%
Phosphorus:469.62mg
46.96%
Vitamin K:44.88µg
42.74%
Vitamin B6:0.8mg
39.96%
Vitamin B3:6.57mg
32.84%
Fiber:7.67g
30.67%
Magnesium:116.76mg
29.19%
Folate:105.67µg
26.42%
Vitamin B1:0.39mg
26.23%
Copper:0.52mg
25.75%
Vitamin E:3.48mg
23.23%
Iron:3.52mg
19.56%
Vitamin B12:1.14µg
18.96%
Vitamin B2:0.25mg
14.64%
Zinc:2.18mg
14.54%
Vitamin B5:1.2mg
12.02%
Calcium:112.44mg
11.24%
Vitamin D:1.13µg
7.5%