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Fish curry

Special Diets

Freezer safe
Low fat
Low sugar
Fish curry
A spicy and aromatic traditional Bengali curry that’s great served with salad.
Serves
2
Prep
15 minutes
Cook
20 minutes

Nutritional Information:

Each 445g serving contains (excludes serving suggestion)
KCal
350
Carbs
26.7g
Fibre
7.2g
Protein
31.2g
Fat
11.6g
(Low)
Saturates
0.9g
(Low)
Sugars
9.4g
(Low)
Salt
0.58g
(Low)
Fruit/Veg Portion
1
Ingredients

Ingredients

  • 600g sea bream (300g fish flesh)
  • 1 heaped tsp + 1 tsp ground turmeric
  • 1 tbsp sunflower oil
  • 2 tsp panch phoran (Bengali whole spice blend)
  • 5 green cardamom pods, bruised
  • 2 large onions, thinly sliced
  • 2cm fresh ginger, finely grated
  • 4 cloves garlic, crushed
  • 1-2 green chillies, chopped
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • half tsp chilli powder
  • 2 bay leaves
  • 150g potatoes, peeled and chopped
  • 2 tomatoes, finely chopped
  • 1 tbsp freshly chopped coriander
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Method

Method

Recipe tips
  • This works well with most fish, if you’re worried about fish bones use chunks of salmon, cod, monkfish or large prawns.
  • To make your own panch phoran, mix equal parts of black mustard seeds, cumin seeds, fennel seeds, fenugreek and kalonji (nigella) seeds.
  • Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge and thoroughly reheat until piping hot throughout.
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