Now that the weather is getting cooler, we look towards warmer, more comforting foods to eat. One of my favourites and something that is always a winner with guests at my house is my fish curry.
The problem with most Indian type foods is the very high saturated fat content and small amount of green vegetables served the meal. This problem is easily rectified at home using this recipe. Using coconut oil as the base of the dish you can decrease the amount of bad fats in it and keep all the flavour.
Coconut oil for a long time has been looked upon as a saturated fat and avoided by most people but recent research has shown that coconut oil fat acts very differently on the body than meat and dairy saturated fat. The body actually uses this fat preferentially as an energy source rather than like a traditional saturated fat which acts to clog the arteries. Having a diet high in plant based foods, high in protein and low in refined carbohydrates will keep energy levels high, stop insulin spiking, minimise sugar cravings and help control body weight.
4 pieces of white fish (I like Ling best, or other mild flavoured fish)
2 tbsp. extra virgin coconut oil
2 cloves garlic
1 brown onion
1 tbsp. grated ginger
1 tbsp. fenugreek
1 small hot chilli
½ tsp. cinnamon
½ tsp. turmeric powder
2 tbsp. curry powder (I don’t usually like prepackaged stuff but it doesn’t taste the same without it)
1 can organic coconut cream
10 curry leaves
Sea salt and cayenne pepper to taste (I also like some grated lemon zest on top)
Place the coconut oil in a medium hot pan and add the garlic and onion and soften. Add the spices (fenugreek, ginger, chilli, cinnamon, turmeric, curry leaves, curry powder) to the mix and dry fry until the fragrance is released. Add the can of coconut cream and turn the pan to a low simmer and cook until the sauce thickens. Add the fish fillets to the sauce and cover them in the sauce. Cover the pan and cook on low heat until fish fillets are firm.
Serve with steamed green beans, broccoli and zucchini. I don’t have any rice with mine but you could serve it with quinoa or brown rice if you are desperate for some carbohydrates. It turns out like a thickish soup which is lovely with the steamed vegetables
- Please use organic coconut cream. The other coconut creams are only about 50% coconut the rest fillers and thickeners. Invest in a small can and use less rather than resorting to the cheap and nasty stuff.
- I usually salt the sauce just before I add the fish fillets. That way it’s easy to tweak if you need to add a little more salt.
- Get all your ingredients out first before you even turn the pan on. The recipe is easy but you can easily forget something if you don’t prepare ahead of time. Line them up and put them away as you use each one.