Inspired by the taste of Kerala (sadly only experienced from a very nice restaurant in south-west London!), I created this lower-calorie version of a fish curry. Tilapia has a slightly stronger flavour than other white fish, so works really well in curries – plus it's good value and sustainable.
- 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
- 20 minutes
- 5 A DAY:
Nutrition information (per serving)
- 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.
- 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.
- 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