Wednesday, 10 June 2015

fragrant fish


I first saw this recipe in the Waitrose Magazine - a tilapia and aubergine coconut curry. I didn't have any tilapia but did have a freezer full of cod fillets which worked perfectly. You can see the recipe here, but here's my simplified version with some small tweaks. This is said to serve 6 people, but I would say it serves more like 3-4. 

You will need
1 onion, diced
6 garlic cloves
1 tsp ginger paste
Cod fillets (we use Lidl frozen fillets, 2 small fillets per person)
1 aubergine, cubed
2 green chillis, diced
1 tbsp madras curry powder
1 tbsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
2 tomatoes, cubed
200ml reduced-fat coconut milk
300ml fish or vegetable stock
Coriander to serve

Start by popping the frozen cod fillets in foil and in the oven per packet instructions. 

In a non-stick pan, dry-fry the aubergine cubes until golden on all sides. Set aside. 

In a separate pan, fry the onion in Fry Light for a few minutes. Then add the garlic (via a garlic press - this one is my lifesaver), a couple of squeezes of ginger paste and chillis and cook for a further few minutes. Add the dry spices and tomatoes and cook, stirring. As soon as it starts to dry out add the coconut milk, a little at a time. Once all added, add the stock a little at a time. Season, reduce the heat and simmer gently for 10 minutes. 

Add the aubergine and oven-cooked fish and take off the heat, leaving the residual heat of the pan to warm everything through. Serve with rice and garnish with chopped coriander. 

Slimming World - syn values (remember to split by portions!)
Coconut milk, reduced fat, 200ml - 9 syns.
(Well, the ginger paste is 0.5 syns per teaspoon. But seeing as this is split over several portions, it's basically syn-free)
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1 comment

  1. Great recipe. If you go to Sainsburys this Friday they're doing a #switchthefish campaign to encourage shoppers to choose less overfished fish, so if you buy salmon, tuna, cod, prawns or haddock, they'll give you a portion of trout, bass, coley or hake for free! Coley would be great in this recipe :)

    Rosie xx

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