Low-Fat Fish Korma
Created by ImPat on October 12, 2018
- Servings: 6
- Prep Time: 25m
- Cook Time: 40m
- Recipe #30637
Ingredients
- 6 cloves garlic, peeled
- Ginger root (6cm piece, fresh peeled)
- Tumeric (4cm piece, fresh peeled)
- 30 grams cashew nuts (unsalted 1/4 cup)
- 1/2 teaspoon garam masala
- 1/2 teaspoon ground chillies (optional)
- 2 tablespoon tomato paste (no-added salt)
- 1 tablespoon olive oil (extra virgin )
- 2 brown onions, finely sliced
- 1 litre chicken stock, low sodium (or gluten-free stock, 4 cups)
- 200 grams sweet potato (diced)
- 700 grams mackerel fish (Spanish Mackerel fillet, diced)
- 1 carrot (large carrot, halved and diagonally sliced)
- 120 grams string beans (green, sliced diagonally)
- 4 spring onions, diagonally sliced
- 120 grams tomatoes ( baby tomatoes, mixed and halved)
- 100 gram Greek yogurt ( Greek-style natural yoghurt)
- 2 tablespoons almond meal
- 1/2 bunch coriander, leaves picked
- 1/2 bunch mint, leaves picked
- 3 cups brown rice (steamed, to serve)
How to Make
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Step 1: Combine the garlic, ginger, turmeric, cashews and spices in a large mortar and then pound until smooth and the stir in the tomato paste and set aside.
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Step 2: Heat oil in a large saucepan over medium heat and add onion and cook, stirring occasionally, for 5 minutes or until it softens.
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Step 3: Add spice paste and cook, stirring, for 2 minutes or until aromatic.
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Step 4: Add stock and bring to a simmer and simmer for 15 minutes or until sauce has reduced by one-third.
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Step 5: Add sweet potato to pan and cook gently for 10 minutes and then add fish, carrot and beans and cook for 5 minutes or until fish is just cooked.
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Step 6: Stir in spring onions, tomatoes, yoghurt and almond meal and remove from the heat.
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Step 7: Scatter curry with herbs and serve with steamed rice.
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Step 8: TIP - If Spanish Mackerel isn't around, use another full-flavoured fish, such as mullet or sardines.
Nutritional Facts
- Serving Size: 1 (383.2 g)
- Calories 612.4
- Total Fat - 16 g
- Saturated Fat - 3.6 g
- Cholesterol - 101 mg
- Sodium - 150.4 mg
- Total Carbohydrate - 82.7 g
- Dietary Fiber - 7.4 g
- Sugars - 8.7 g
- Protein - 34.5 g
- Calcium - 102.1 mg
- Iron - 3.5 mg
- Vitamin C - 21.5 mg
- Thiamin - 0.6 mg