Name: Jamaican seafood curry
Prep time: See below for total cook and prep time
Cook time: 4 hours 10 minutes
Yield: 4
Ingredients: 1 large onion, finely chopped; 2 garlic cloves, crushed; 5cm piece fresh root ginger, peeled and grated; 1 medium-hot green chilli, deseeded and finely chopped; 1 tbsp curry powder (heat to your taste); ½ tsp each ground cinnamon, dried chilli flakes and ground turmeric; ¼ tsp ground cloves or allspice; 2 tsp nigella seeds; 1 level tsp sweetener granules (optional); 200g chopped tomatoes; 200ml reduced-fat coconut milk; 175g okra, each sliced into 3-4 pieces on the diagonal; 100g baby spinach, plus a few leaves to serve; 200g cherry tomatoes, halved; 200g raw peeled prawns; 400g skinless and boneless firm white fish fillets, cut into large chunks; 1 tbsp lime juice

Reddish seafood curry with green chillies and spinach in a stone bowl on slate

This slow-cooked dish brings together some of Jamaica’s most-loved ingredients for a sweet, spicy, and sensational dish! This recipe has been selected in partnership with Slimming World.

Serves

Prep

See below for total cook and prep time 

Cook

4 hours 10 minutes

Each 447g serving contains (includes serving suggestion)

KCal

254

Carbs

13.0g

Fibre

6.5g

Protein

31.0g

Fat

6.4g

Saturates

3.7g

Sugars

9.3g

Salt

0.58g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

1 large onion, finely chopped

2 garlic cloves, crushed

5cm piece fresh root ginger, peeled and grated

1 medium-hot green chilli, deseeded and finely chopped

1 tbsp curry powder (heat to your taste)

½ tsp each ground cinnamon, dried chilli flakes and ground turmeric

¼ tsp ground cloves or allspice

2 tsp nigella seeds

1 level tsp sweetener granules (optional)

200g chopped tomatoes

200ml reduced-fat coconut milk

175g okra, each sliced into 3-4 pieces on the diagonal

100g baby spinach, plus a few leaves to serve

200g cherry tomatoes, halved

200g raw peeled prawns

400g skinless and boneless firm white fish fillets, cut into large chunks

1 tbsp lime juice

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Method

Step 1

Put the onion, garlic, ginger, chilli, curry powder and spices, sweetener, chopped tomatoes, coconut milk and a little pepper to season in your slow-cooker pot. Stir well, cover and cook on high for 1 hour.

Step 2

Add the okra, cover again and cook for another 2 hours.

Step 3

Stir in the spinach, cherry tomatoes and prawns. Season the fish chunks lightly with pepper and lay them on top of the curry. Cover again and cook for a further 1 hour until the prawns and fish change colour and are cooked through.

Step 4

Stir in the lime juice and scatter over the extra spinach leaves to serve.

Recipe tips

If you don’t have a slow cooker, put all the ingredients up to the coconut milk in a large non-stick saucepan or casserole pan, cover and simmer over a low heat for 30 minutes. Add the okra, cover and simmer for 30 minutes more. Stir in the spinach, cherry tomatoes and prawns, then lay the fish on top. Cover and simmer for 5 minutes or until the prawns and fish are cooked through.
Watch out for spice/seasoning blends that have added sugar, salt, flour or oil. Choose spice blends made with herbs and spices only.

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Jamaican seafood curry