Reach Recipe: Protein-Packed Goan Fish Curry

This tasty protein-packed Goan fish curry has lots of healthy, antioxidant spices.

1 tsp organic butter or coconut oil
1 large white onion, chopped
2 garlic cloves, finely chopped
2 green chilies, thinly sliced
20g fresh ginger, peeled and grated
2 tsps ground cumin
2 tsps ground turmeric
2 tsps garam masala
2 tsps ground coriander
2 cardamom pods, pierced
2 bay leaves
140ml full fat coconut milk
400g chopped tomatoes
50ml cold water
600g firm white fish, skin removed e.g. haddock fillet, river cobbler
Juice of half a lime
Small handful fresh coriander, chopped

Melt the butter / oil in a large saucepan over a medium heat.
Add the onion and sauté, stirring frequently for about 10 mins until softened.
Stir in the chilies, garlic, ginger, ground spices, cardamom seeds and bay leaves add cook for 1 minute.
Add the coconut milk, chopped tomatoes and water add bring to the boil. Reduce the heat, cover and simmer for around 5 minutes.
Stir well then add the fish and simmer part covered for 8-10 minutes or until the fish is cooked, stirring occasionally.
Stir in the lime juice.
Garnish with coriander and enjoy as a soup or serve with rice or sweet potato

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Serves 3
341 calories
13g fat
18g carbs
38g protein

For more help with nutrition and meal planning, check out our services for personal training and bootcamps in Leeds and Bradford.

Dan Sroda

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