Name: Green masala fish curry
Prep time: 15 minutes
Cook time: 12 minutes
Yield: 2
Ingredients: For the sauce; 75g fresh coriander, roughly chopped; 10g fresh mint, roughly chopped; 30g parsley, roughly chopped; juice 1 lime; 150ml water; 2 tsp rapeseed oil; 1 onion, finely chopped; 1 red pepper, thinly sliced; 1 chilli, finely chopped; 4cm ginger, finely chopped; 2 cloves garlic, crushed; 2 tsp mild curry powder; 100g salmon, in large chunks; 100g cod, in large chunks

This dish works well with a variety of fish and is the ultimate healthy supper.

Serves

Prep

15 minutes

Cook

12 minutes

Each 316g serving contains (excludes serving suggestion)

KCal

259

Carbs

11.7g

Fibre

7.1g

Protein

22.5g

Fat

12.0g

Saturates

1.7g

Sugars

8.2g

Salt

0.29g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

For the sauce

75g fresh coriander, roughly chopped

10g fresh mint, roughly chopped

30g parsley, roughly chopped

juice 1 lime

150ml water

2 tsp rapeseed oil

1 onion, finely chopped

1 red pepper, thinly sliced

1 chilli, finely chopped

4cm ginger, finely chopped

2 cloves garlic, crushed

2 tsp mild curry powder

100g salmon, in large chunks

100g cod, in large chunks

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Method

Step 1

Blend together the coriander, mint, parsley, lime juice and water, and set aside.

Step 2

Add the oil to a pan, followed by the onion and the red pepper. Heat for 3–4 minutes until softened.

Step 3

Add the chilli, ginger and garlic, and stir for 1–2 minutes. Sprinkle with the curry powder and mix well for another minute.

Step 4

Add the fish to the pan, then coat it in all of the spices, taking care not to break up the fish chunks.

Step 5

Pour in the green sauce, bring to a gentle boil, then turn down the heat and cook for 3–4 minutes until the fish is cooked through, stirring occasionally. Serve with a sprig of coriander and wedges of lime.

Recipe tips

The sauce is great with chicken or with tofu for a veggie version.
This dish works with prawns or any fish.

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Green masala fish curry

Ingredients