Ingredients:
- 1 tablespoon coconut oil or olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1-2 green chilies, chopped (adjust to taste)
- 1 tablespoon curry powder or paste
- 1 can (400 ml) coconut milk
- 2 courgettes, cut into chunks
- 250 g plum tomatoes, whole
- 400 g firm white fish (e.g., cod, haddock), cut into chunks
- Salt and pepper to taste
- Fresh coriander or parsley for garnish (optional)
Cooking Instructions:
- Heat the oil: In a large pan, heat the coconut oil over medium heat.
- Sauté aromatics: Add the chopped onion, garlic, ginger, and green chilies. Sauté for about 5 minutes until the onion softens.
- Add spices: Stir in the curry powder or paste and cook for another minute.
- Add coconut milk: Pour in the coconut milk and bring it to a simmer.
- Add vegetables: Add the chunks of courgettes and plum tomatoes. Simmer for about 5-7 minutes until the courgettes are tender.
- Add fish: Gently add the fish to the pan and cook for an additional 5-7 minutes until the fish is cooked through and flakes easily with a fork.
- Season and serve: Season with salt and pepper to taste. Garnish with fresh coriander or parsley if desired. Serve with rice or quinoa if you like.
Cooking Time:
- Total Time: Approximately 25-30 minutes
Estimated Macros (per serving, serves 4):
- Calories: 350-400 kcal
- Protein: 30-35 g
- Carbohydrates: 15-20 g
- Fat: 20-25 g
- Fibre: 4-5 g
Note:
The macros can vary based on the type of fish used and whether additional ingredients are added. Adjust the serving sizes and ingredients according to your dietary needs.
Enjoy this delicious and healthy curry, full of flavour!
