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Fish curry soup recipe

40 ratings

See method

Serves 4
25 mins to prepare and 35 mins to cook
179 calories / serving
Freezable
Dairy-free

Ingredients

500g white fish fillet (cod, haddock, pollock), cut into chunks
2 plum tomatoes, de-seeded and roughly chopped
2 onions, sliced
3 garlic cloves, minced
1 inch piece of ginger, peeled and finely chopped
2tsp ground cumin
2tsp ground coriander
2tsp garam masala
1tsp ground fennel seeds
1tsp chilli powder
½tsp turmeric
pinch of caster sugar
1tbsp tomato puree
600ml light fish stock
200ml light coconut milk
salt
pepper
coriander leaves, to garnish

Each serving contains

Energy
750kj
179kcal 9%
Fat
7g 9%
Saturates
5g 24%
Sugars
4g 4%
Salt
1.6g 27%

of the reference intake
Carbohydrate 5g Protein 23.3g Fibre 1g

Method

Heat the sunflower oil in a large casserole dish over a medium heat until hot. Sweat the onion, garlic and ginger for 8-10 minutes, stirring occasionally until the onion starts to soften.
Add the ground spices, chilli powder, turmeric, a pinch of sugar and some seasoning, stir well and cook for a further 1-2 minutes. Stir in the tomato puree, cook for 1 minute, stirring occasionally, then add the chopped tomato and the chunks of fish.
Cover with the fish stock and coconut milk, stir well then bring the mixture to a simmer. Simmer for 10-12 minutes until the fish is just cooked. Adjust the seasoning to taste, then spoon the soup into serving bowls. Garnish with coriander leaves before serving.

Freezing and defrosting guidelines

You can freeze the soup at the stage before adding the fish. Cook as instructed and allow to cool completely. Then transfer to an airtight, freezer-safe container, seal and freeze for up to 1-3 months. To serve, defrost thoroughly in the fridge overnight before reheating. To reheat and serve, place on medium heat, adding the fresh fish and simmering until the fish is cooked. Coconut milk can be used before freezing but taste the best when served fresh.