Recipes:Super-quick fish curry

A low fat fish curry that's ready in a flash, make sure you buy your fish from a sustainable source

• 1 tbsp vegetable oil
• 1 large onion , chopped
• 1 garlic clove , chopped
• 1-2 tbsp madras curry paste (we used Patak's)
• 400g can tomatoes
• 200ml vegetable stock
• Icelandic cod fillet, skinned and cut into big chunks
• rice or naan bread

  

  1. Heat the oil in a deep pan and gently fry the onion and garlic for about 5 mins until soft. Add the curry paste and stir-fry for 1-2 mins, then tip in the tomatoes and stock.
  2. Bring to a simmer, then add the fish. Gently cook for 4-5 mins until the fish flakes easily. Serve immediately with rice or naan

  

  Make it mediterranean

  Pesto Fish Stew Fry the onion and garlic until soft, then add the tomatoes and stock along with 2 tbsp red pesto. Bring to a simmer and cook the fish as left, throwing in a handful torn basil leaves just before serving with crusty French bread.

  Milder?

  If you prefer your food a little milder, a less spicy curry paste, such as Korma, will work as well.

  Per serving

  191 kcalories, protein 30g, carbohydrate 9g, fat 5 g, saturated fat 1g, fibre 2g, sugar 6g, salt 0,54 g