Serves: 4 person(s)

Preparation Time: 15 mins
Cooking Time: 15 mins

Fragrant fish curry.

Ingredients:

17 1/2 oz fresh fish fillet

2 Tbsp canola oil

2 garlic cloves, crushed

2 bay leaves

4 cloves

1 Tbsp garam masala

1 tsp ground coriander

1 tsp turmeric

1 tsp cumin

1/2 tsp chilli powder

1 chicken stock cube

1 large chopped onion (5 oz)

Directions:

Cut fish fillet into 1/2 inch cubes.

Heat oil in a heavy based saucepan. Gently sauté onion, garlic, bay leaves and cloves. Add garam masala, coriander, turmeric, cumin and chilli powder and stirfry gently. Crush chicken stock cube and add to mixture. Simmer on low heat for 15 minutes stirring frequently.

Serve immediately with plain boiled rice and other curry condiments.

Microwave Directions:

In a covered microwave casserole dish cook onion, bay leaves, garlic, cloves with oil on HIGH for 3 minutes.

Mix in all the spices and cook a further 2 minutes on HIGH.

Cut fish fillet into 1cm cubes and add to mixture with crushed chicken stock cube. Stir gently to distribute spices over the fish. Cook covered on MEDIUM for 8-10 minutes.

Serve immediately with plain boiled rice and other curry condiments.

Variations:

This recipe is for a dry curry powder however it can be changed by adding about 1/2 cup coconut milk or if the nutritional value is not to be altered, the same volume of water can be used. Note: If coconut milk is used the saturated fat will be very high.

Serving suggestions and garnishes not included in nutritional analysis.

Author:

Family Health Network

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