Free Healthy Recipe - Coconut Fish Curry

Dairy free, Low carbohydrate

Copyright John Paul Urizar

My one complaint when it comes to Indian food is the lack of green vegetables used. In this lovely mildly spiced dish I've added green beans - it may diminish the authenticity of the curry but it boosts the nutritional value and that can't be a bad thing.

4 fillets blue eye trevalla, (approx 150 - 180g each)
¼ tsp sea salt
2 tbsp coconut oil
1 medium brown onion, finely sliced
2 cloves garlic, sliced
1 tsp fresh ginger, grated
¼ cup tamarind paste
250 grams green beans

Wipe the fish with a piece of damp paper towel. Combine the pepper, sea salt and tumeric in a bowl and rub the fish with the seasoning. Heat 1 tablespoon of coconut oil in a pan and cook the fish for 2 minutes each side. Drain excess oil by sitting it on absorbent paper.

Heat 1 tbsp coconut oil in a pan and brown the onions, fenugreek, garlic and ginger until soft. Add the cinnamon, curry leaves, curry powder and cook for a further 2 minutes. Add the tamarind and coconut and simmer uncovered for approx 20 minutes until the gravy has reduced and the flavours have absorbed.
Place the fish in the gravy with the beans and cook for a further 10 minutes.

Note: Tamarind is a legume native to eastern Africa but now grown extensively throughout Asia the Caribbean and South America. Its fruit is very sour and very acidic and is used in ayurvedic medicine to treat gastric and digestive problems.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 40 mins
Ready in: 50 mins

Suitable for:
See also:
Lentil Dhal
Ground Mint Chutney
Vegetable Karma Curry
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Nutritional Information - Per Serve
Kj 1505 kj
Calories 360 kcal
Fat 23.3 g
Saturated Fat 12.5 g
Total Carbohydrate 6 g
Total Protein 30.9 g
Fibre 2.8 g

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