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  • 1 tbsp vegetable oil
  • 1 large onion
    chopped
  • 1 garlic clove
    chopped
  • 1-2 tbsp Madras curry paste
    (we used Patak's)
  • 400g can tomato
  • 200ml vegetable stock
  • sustainable white fish
    fillets, skinned and cut into big chunks
  • rice or naan bread

Nutrition: per serving

  • kcal191
  • fat5g
  • saturates1g
  • carbs9g
  • sugars6g
  • fibre2g
  • protein30g
  • salt0.54g
    low
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Method

  • step 1

    Heat the oil in a deep pan and gently fry the onion and garlic for about 5 mins until soft. Add the curry paste and stir-fry for 1-2 mins, then tip in the tomatoes and stock.

  • step 2

    Bring to a simmer, then add the fish. Gently cook for 4-5 mins until the fish flakes easily. Serve immediately with rice or naan

RECIPE TIPS
MAKE IT MEDITERRANEAN

Pesto Fish Stew Fry the onion and garlic until

soft, then add the tomatoes and stock along with 2 tbsp red pesto. Bring to a simmer and cook the fish as left, throwing in a handful torn basil leaves just before serving with crusty French bread.

MILDER?

If you prefer your food a little

milder, a less spicy curry paste,

such as Korma, will work as well.

Recipe from Good Food magazine, August 2007

Authors

Good Food team
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A star rating of 4.6 out of 5.151 ratings
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