Fish curry with noodles

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Fish curry with noodles

A mouthwatering curry with a spicy kick

20 minutes

Serves 2

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe inspired by the taste of Kerala. Tilapia has a slightly stronger flavour than other white fish, so works really well in curries – plus it’s good value and sustainable.

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe inspired by the taste of Kerala. Tilapia has a slightly stronger flavour than other white fish, so works really well in curries – plus it’s good value and sustainable.

Ingredients

  • 2 teaspoons vegetable oil
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 medium onion, finely diced
  • 1 red pepper, sliced lengthways
  • 1–2 green or red chillies, deseeded and finely diced, or 1 teaspoon chilli flakes
  • 2 medium tomatoes, diced
  • 2 cloves garlic, finely diced
  • 150ml skimmed milk
  • 2 x 140g fillets skinless white fish, such as tilapia, diced
  • 120g dried rice noodles, cooked as instructed

CALORIES: 297

FAT: 7.3g

5 A DAY: 3

SALT: 0.3g

SUGAR: 15.8g

Method

  1. Heat 1 teaspoon of the oil in a large, heavy-based pan over a medium-high heat. Cook the coriander, cumin and turmeric for 3 minutes. Then remove from the heat.
  2. In another pan, heat the remaining oil over a medium-low heat. Cook the onion, pepper, chilli, tomato and garlic, stirring regularly until it forms a rough paste. Add the cooked spices and mix; then slowly mix in the milk. Bring to the boil, reduce the temperature and simmer for 2 minutes.
  3. Add the fish and cook for about 5 minutes, until the fish starts to flake. Serve with the noodles.

Prawns taste delicious in this recipe instead of some or all of the fish


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