9 March 2013

Mild Courgette and Fish Curry

Mild Courgette Fish Curry - A family meal

This is a delicious curry that Max will eat every time.

We have fish every weekend after our weekly visit to Borough Market on Saturday. This time our fish monger recommended Huss for our curry, which was delicious because it’s so soft. I usually use Pollock or Coley because they are not overfished and cheap.

Portions: 2 adults + 2 children
Cooking time: 30 minutes

What's in it: Fish in general is a good source of protein and Omega 3.  Coconut provides magnesium, calcium, potassium, folic acid and vitamin E. Vitamin C rich courgettes help the body absorbing iron, which makes this a well balanced, healthy family meal.

  • 500g Pollock fillets, or other firm white fish (monkfish cheeks, huss)
  • 3 courgettes, cut into 2¼cm (1in) wedges
  • 400ml coconut milk + 1 cup of water
  • 1 red onion, thinly sliced
  • 2 garlic cloves, roughly chopped
  • 2cm fresh ginger, peeled and finely chopped
  • ½ tsp ground turmeric
  • 1 teaspoon garam masala
  • 1 cinnamon stick, broken in half
  • 1 tablespoon red wine vinegar
  • 2 ripe tomatoes, cut into chunks
  • Salt, pepper to taste
  • 1 handful raisins/sultanas
  • Rice or chapattis to serve

  1. Steam courgettes for 10 minutes until tender, then drain and set aside.
  2. Heat olive oil in a wide, heavy-based pan over a high heat, and add the onions, garlic, and ginger. Reduce the heat to low and cook for 10 minutes, until the onions are soft. Add the spices and continue to cook for another 5 minutes, then add the vinegar, cook for 1 minute and turn the heat down to very low.
  3. Add the coconut cream (or milk) and water to the onion mixture and bring to the full boil. Taste for salt and add some if necessary. Reduce the heat to medium and leave to bubble for 10 minutes. Bring back up to the boil, then add the fish, drained courgettes and the tomatoes. Reduce the heat to medium and simmer for a further 5–10 minutes, until the fish is cooked through. 
  4. Serve with boiled rice and/or chapattis.

Mild Courgette Fish Curry Recipe - spices

Mild Courgette Fish Curry Recipe - Coconut milk

Mild Courgette Fish Curry Recipe - healthy family recipe

Adult version: Add chillies at the beginning when frying onions, ginger and garlic.

Suitable for freezing and re-heating.


About this blog
This blog is about family cooking. It's important to get together for family meals. Here I'm posting healthy family recipes that kids and adults will love and make cooking for the family more fun. All my family recipes are well balanced and healthy family recipes but they can be tweaked for fussy eaters or spiced up for a more sophisticated adult palate. In addition to the healthy family recipes, I'm publishing some of my knitting and crochet patterns for toddler toys and accessories.

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