Tender fish simmered with tomatoes, aromatic spices and vegetables in a lighter curry sauce for a comforting, flavourful and balanced everyday meal.
Medical Disclaimer: This recipe and its nutrition information are provided for general educational purposes only. Individual nutritional needs can differ. If you have a medical condition, food allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.
This fish curry keeps the familiar warmth of an aromatic curry while using a lighter sauce and plenty of tomatoes and vegetables. The fish is added near the end so it stays tender and does not break apart during cooking.
Use light coconut milk and allow tomatoes, ginger and spices to provide most of the flavour. This keeps the curry creamy and aromatic without needing a large amount of coconut milk or added oil.
Gently coat the fish with turmeric, black pepper and lime juice. Set aside while preparing the curry base.
Heat the oil in a wide pan over medium heat. Cook the onion for 2–3 minutes, then add garlic, ginger and curry powder. Stir until aromatic.
Add the tomatoes and cook until they begin to soften. Add the okra or vegetables and water or stock, then simmer for about 8–10 minutes.
Stir in the light coconut milk. Gently add the fish pieces and simmer over low heat for about 6–8 minutes, or until the fish is cooked through.
Add lime juice and adjust the seasoning if needed. Garnish with coriander or fresh chilli and serve with a sensible portion of rice and extra vegetables.
Values are estimates and can vary depending on the type of fish, ingredients, brands and portion sizes used.
Check fish carefully for bones before serving, particularly when preparing the meal for children. Adjust portions and ingredients according to individual dietary needs and allergies.
