Curries 4.6

Goan Style Fish Curry

This beautifully spiced and fragrant Goan inspired fish curry is brimming with anti-inflammatory ingredients and flavours that will transport you to a...n exotic part of India known for its beautiful seafood. You can serve this on its own or with plain brown rice. Read more This beautifully spiced and fragrant Goan inspired fish curry is brimming with anti-inflammatory ingredients and flavours that will transport you to an exotic part of India known for its beautiful seafood. You can serve this on its own or with plain brown rice.

Overview Ingredients Method

Prep time

15 mins

Cook time

20 mins

FREEZER FRIENDLY

Yes

SHELF LIFE

2 days

Why is this healthy?

Diet

Pescatarian

Contains

Fish

Why is this healthy?

NUTRITION PER SERVING (Read more)

33g

Protein

493kcal

Calories

31g

Total Fat

29g

Carbs

14g

Sugars

10g

Fibre

Protein: 33g; Calories: 493kcal; Total Fat: 31g; Carbs: 29g; Sugars: 14g; Fibre: 10g; Calcium: 203mg (16%); Iron: 10mg (56%); Magnesium: 199mg (47%); Potassium: 1665mg (35%); Sodium: 231mg (10%); Vitamin B1: 1mg (83%); Vitamin B12: 1.9mcg (79%); Vitamin D: 1.1mcg (6%); Vitamin E: 3.9mg (26%); Vitamin B9: 240mcg (60%); Vitamin A: 470mcg (52%); Vitamin C: 56mg (62%); Zinc: 2.8mg (25%); Vitamin K: 400mcg (333%); Copper: 0.6mg (67%); Vitamin B2: 0.4mg (31%); Vitamin B3: 6.9mg (43%); Vitamin B6: 0.6mg (35%); Phosphorus: 488mg (39%)

Why is this healthy?

Diet

Pescatarian

Contains

Fish

Ingredients

Serves 4

for the masala

coriander seeds

cumin seeds

mustard seeds

red chilli powder

cardamom (ground)

cinnamon (ground)

turmeric powder

paprika

ginger

grated

garlic cloves

grated

lemongrass

bottom third crushed only, tough outer layer removed

for the curry

coconut oil

white onion

diced

tomatoes

chopped

coconut milk (can)

tamarind paste

water

cod fillet

4cm cubed

spinach

roughly chopped

peas (frozen)

or fresh

coriander

chopped

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Method

Gather your ingredients. Not all masala ingredients pictured

Heat a large saucepan over a medium heat, add the coriander, cumin and mustard seeds and toast for 1-2 minutes until fragrant. Then add the chilli, cardamom, cinnamon, turmeric, paprika, grated ginger, garlic and the lemongrass with the oil and stir.

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Goan Style Fish Curry

Ingredients

Method

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