Keralan fish curry recipe

  • Serves 4
  • 25 mins to prepare and 45 mins to cook
  • 251 calories / serving
  • Freezable
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Deceptively easy to make, but packed with fire and flavour, this luscious curry is great candidate for date-night.

  1. Heat the sunflower oil in a large casserole dish over a medium heat until hot. Fry the garlic, ginger and red chilli together until lightly golden in colour. Add the ground spices, poppy seeds, mustard seeds and seasoning and fry them in the garlic and ginger mixture for 2 minutes, stirring occasionally.
  2. Add the aubergines to the dish, stir a few times gently, then add 300ml of water. Bring the mixture to a simmer, then cover and cook over a low heat for 20 minutes. Remove the cover after 20 minutes and add the fish.
  3. Cook for 10-12 minutes until just cooked.
  4. Adjust the seasoning to taste and spoon into serving dishes.

Freezing and defrosting guidelines

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, stirring occasionally until the dish is heated through.

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  • Ingredients

  • 50ml (2fl oz) sunflower oil
  • 4 cloves garlic, minced
  • 1 inch piece fresh ginger, peeled and minced
  • 250g (8oz) dyed smoked haddock, cut into chunks
  • 250g (8oz) cod, cut into chunks
  • 400g (13oz) aubergines
  • 1tsp black poppy seeds
  • 1/2 tsp mustard seeds
  • 1 red chilli, finely chopped
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 2tsp garam masala
  • 1/2 tsp ground cinnamon
  • salt
  • pepper
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  • Energy 1047kj 251kcal 13%
  • Fat 14.3g 20%
  • Saturates 1.8g 20%
  • Sugars 2.4g 3%
  • Salt 1.3g 22%

of the reference intake
Carbohydrate 4g Protein 25.2g Fibre 2.9g

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