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Wellbeing with Nutrition
Nurturing the Mind and Body

Coconut fish curry is delicious served with rice or with a flat bread and salad. This mild-medium spiced curry is gluten-free and uses fresh coconut milk and a firm-fleshed white fish such as cod, haddock and tilapia.

FishCurry1

Ingredients

500g firm white fish cut into medium pieces
1 onion
1 garlic bulb
1 inch cube of fresh ginger
1 green chilli
1 cup chopped tomato (optional)
1 tablespoon of virgin coconut oil
1 tsp cumin seed
1 tsp coriander seed
½ tsp black peppercorns
½ tsp fennel seeds
1 tsp Himalayan or Celtic sea salt
¾ tsp turmeric
400 ml coconut milk
Juice of ½ lemon
¼ cup chopped coriander

Method

  1. In a heavy bottom pan, lightly toast cumin, coriander, black peppercorns and fennel seeds. When the aromatic flavours from these spices has been released, grind them either using a mortar/pestle or in a coffee grinder. Store spice mixture in glass jar.
  2. Peel onion, garlic and ginger.
  3. Finely chop onion, garlic, ginger and chilli by hand or in a food processor
  4. Melt coconut oil in a suitable cooking pan and add the chopped onion, garlic, ginger and chilli mixture. Gently cook, until soft and translucent. If necessary add a little water to stop the mixture from sticking and burning.
  5. Add chopped tomato, salt, turmeric and 1 tsp of the ground spice mixture to the onion mixture and stir. This is the base of the curry sauce and is known as a masala.
  6. Cover pan and reduce heat to gently cook the masala for 10-15 minutes. Add some water if masala becomes too thick and sticks to the pan.
  7. When the masala is cooked and the flavour of the spices has mellowed then add the coconut milk and lemon juice. Stir masala and check/adjust  seasonings
  8. Bring the curry sauce gently up to boiling and then add the fish.
  9. Cook until the fish is done. This should only take a few minutes as fish cooks very quickly.
  10. Turn off heat and add chopped coriander

If a milder curry is preferred reduce or omit black peppercorns and green chilli or add more if a spicier curry is preferred its up to you.

 
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