This easy fish curry in a tomato sauce is quick and simple to make and a nice alternative to more creamy coconut based sauces. The tomato sauce is light and makes this a healthy dish. You can use any firm white fish. Look for alternatives to cod such as coley or pollack which are cheaper and more sustainable. If you have small children, you can stir in some natural yoghurt to make it less spicy if you need to.
For a coconut based fish curry, try my Keralan Fish Curry.
You can also make this with fish fillets straight from frozen. Just simmer the fish for longer until it is cooked through and reduce the quantity of stock slightly to allow for the extra liquid. I like to stir spinach into this curry as it adds some lovely colour and nutrition and spinach goes well in a curry. The fish should be skinned and then diced before being added.
Which fish is suitable for curry?
As curry is a strong flavour, it is a great opportunity to try out some other sustainable fish varieties apart from the usual cod and haddock. Most fish curries will use white fish rather than oily fish. A firm or 'round' white fish is better than flat white fish such as plaice or sole. Flat white fish will break up too easily in the pan. Firm or 'round' white fish include cod, haddock, coley, pollack, sea bass and hake.
When shopping for fish, look for the Marine Stewardship Council logo. This label tells us that the fish has been sourced responsibly. The Marine Stewardship Council constantly monitors fish stocks in an effort to help preserve fish stocks for future generations. The Good Fish Guide will give you the latest information on fish stocks.
Storing Fish Curry
Fish curry can be kept in the fridge for 2 - 3 days and can be frozen for up to 3 months. You can store it in the fridge and freeze it up to day 3. Store it in an airtight container to prevent the smell contaminating other food in your fridge.
Can you re-heat fish curry?
Yes you can re-heat fish curry. If you are storing it in the fridge, it is recommended to re-heat it within 1 - 2 days of cooking it. Make sure it is piping hot before serving.
Easy Fish Curry in Tomato Sauce
- 1 tbsp vegetable oil organic
- 1 onions organic, chopped
- 1 cloves garlic organic, peeled, crushed
- 300 g rice organic, fairtrade or substitute naan bread
- 2 tbsp balti curry paste organic
- 400 g chopped tomatoes organic, use tinned
- 200 ml vegetable stock organic
- 1 dash black pepper organic, fairtrade, freshly ground
- 600 g white fish fillets skinned, cut into bite sized chunks, MSC certified
- 100 g baby spinach leaves organic
- 160 g low fat natural yoghurt organic (optional) 40g = 1 tbsp
- Put the rice on to cook as per the packet instructions. Heat the oil in a large frying pan and gently fry the onion for around 8 minutes until soft. Add the garlic and fry for a further 2 minutes.
- Add the curry paste to the onions and stir for 1 - 2 minutes.
- Add the tinned tomatoes and vegetable stock.
- Bring to a simmer, season with salt and freshly ground black pepper and add the fish. Continue to simmer for 4 - 5 minutes until the fish is cooked through and flakes easily. Don't over stir it or the fish will break into tiny pieces.
- Stir through the baby spinach one handful at a time.
- Stir in the natural yoghurt if you like and serve with the rice or naan bread.
Nutrition per serving
The Nutritional Values are computer generated estimates based on industry standards and are provided as a helpful guide only.