Fish Curry
A light and tangy South Indian fish curry, simmered in a fragrant tomato and tamarind broth with a hint of coconut. This healthy, protein-packed dish comes together quickly for a perfect weeknight meal.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Heat coconut oil in a wide pan or kadai over medium heat.
- b.Add the mustard seeds and let them splutter completely.
- c.Add the curry leaves and sauté for a few seconds until fragrant.
- d.Add the chopped onion and cook until soft and translucent, about 4-5 minutes.
TIPAllowing the mustard seeds to pop fully is key to releasing their flavor and avoiding any bitterness. - 2
Step 2
- a.Stir in the grated ginger and minced garlic, and sauté for one minute until the raw smell disappears.
- b.Add the tomato puree, turmeric powder, red chili powder, coriander powder, and salt.
- c.Mix well and cook for 5-6 minutes, until the masala thickens and oil begins to separate at the edges.
TIPCooking the masala until the oil separates ensures that the raw taste of the spices is gone and the gravy has a rich flavor. - 3
Step 3
- a.Pour in the water and add the tamarind paste. Stir well and bring the gravy to a gentle boil.
- b.Carefully slide the fish pieces into the gravy in a single layer.
- c.Reduce the heat to low, cover the pan, and let it simmer for 6-8 minutes, or until the fish is cooked through.
TIPAvoid stirring vigorously after adding the fish. Gently swirl the pan if needed to prevent the delicate fillets from breaking. - 4
Step 4
- a.Turn off the heat. Gently stir in the light coconut milk.
- b.Garnish with freshly chopped coriander leaves.
- c.Let the curry rest for 5 minutes before serving to allow the flavors to meld.
TIPDo not boil the curry after adding coconut milk, as high heat can cause it to curdle. The residual heat from the curry is enough to warm it through.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use firm-fleshed fish like kingfish, sea bass, or cod to prevent it from breaking apart in the curry.
- 2Don't boil the curry after adding coconut milk, as it can cause it to curdle. Just heat it through gently.
- 3Gently swirl the pan to mix the curry after adding the fish, instead of stirring with a spoon, to keep the fillets intact.
- 4This curry tastes even better the next day as the flavors deepen and meld together.
Adapt it for your goals.
Vegan
Replace fish with firm tofu cubes or a mix of vegetables like eggplant and drumsticks. Add them along with the water and simmer until tender.
quickQuick
Use store-bought ginger-garlic paste and tomato puree to save on prep time.
healthyHealthy
To increase fiber, add 1 cup of chopped vegetables like bell peppers or zucchini to the gravy along with the water.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Fish is an excellent source of omega-3s, which are crucial for brain health, reducing inflammation, and supporting a healthy heart.
Excellent Source of Lean Protein
Provides high-quality protein that is essential for building and repairing tissues, without the high saturated fat found in other protein sources.
Anti-inflammatory Spices
Ingredients like turmeric and ginger contain powerful compounds like curcumin and gingerol, which have natural anti-inflammatory and antioxidant properties.
Frequently asked questions
Yes, this version of fish curry is very healthy. It's high in lean protein and heart-healthy omega-3 fatty acids from the fish. It uses minimal oil and light coconut milk to keep saturated fat low, and relies on spices for flavor instead of excess salt.