Fantastic fish tikka curry

Fish Tikka Curry

Serves 4

  • 1 lemon

  • 3 tablespoons tikka curry paste

  • 400 g frozen white fish fillets

  • 1 onion

  • 2 cloves of garlic

  • 1 thumb-sized piece of ginger

  • 1 fresh red chilli

  • 15 g fresh coriander

  • olive oil

  • 300 g potatoes

  • 2 ripe tomatoes

  • 300 g frozen cauliflower florets

  • 50 g red split lentils

  • 320 g basmati rice

  • 10 cloves

  • 4 tablespoons fat-free natural yoghurt

Knocking out a perfumed, delicious fish curry with fluffy rice, loads of veggies and explosions of flavour is a fairly regular thing in the Oliver household – we all love it (apart from Buddy, he's still in training). This is a cracking version, and in the spirit of keeping costs down, a wonderful opportunity to embrace quality frozen fish, which is perfect here, as well as frozen cauliflower – both great value products.



Cut the lemon in half, cut one half into wedges for serving later, then squeeze the juice of the other half on to a large plate and add 1 tablespoon of tikka paste. Mix together, then massage all over the frozen fish and leave aside in a single layer to marinate and defrost.



Peel and slice the onion, garlic and ginger with the chilli and coriander stalks, then place it all in a large casserole pan on a medium heat with a lug of oil and the remaining tikka paste. Peel the potatoes, cut them into 2cm chunks, then stir them into the pan and cook everything for 15 minutes, or until softened, stirring occasionally. This will build up great flavour.



Quarter the tomatoes, add to the pan with the cauliflower, lentils and 600ml of boiling water, and bring back to the boil. Simmer for 45 minutes, or until the lentils are cooked through and the sauce is lovely and thick, adding splashes of water, if needed, then season to perfection.



Around 15 minutes before the curry is ready, put 1 mug (320g) of rice and 2 mugs of boiling water into a pan with a pinch of salt and the cloves. Cook on a medium heat, with the lid on, for 12 minutes, or until all the liquid has been absorbed. Dry-fry the fish in a large non-stick pan for 3 to 5 minutes per side (depending on the thickness), or until charred, gnarly and cooked through – don't be tempted to move it around, just let it colour and crisp up nicely. Stir half the yoghurt through the curry and dollop the remaining yoghurt on top. Fluff up the rice, flake the fish on top, then sprinkle with coriander leaves and serve alongside the curry, with lemon wedges for squeezing over.

Nutritional Information

Fantastic fish tikka curry

Great flavour without the expensive price tag

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Knocking out a perfumed and delicious fish curry with fluffy rice and loads of veggies is a regular thing in the Oliver household
Serves 4
1h 10m
Not too tricky
Print this recipe
Method

Knocking out a perfumed, delicious fish curry with fluffy rice, loads of veggies and explosions of flavour is a fairly regular thing in the Oliver household – we all love it (apart from Buddy, he's still in training). This is a cracking version, and in the spirit of keeping costs down, a wonderful opportunity to embrace quality frozen fish, which is perfect here, as well as frozen cauliflower – both great value products.

Cut the lemon in half, cut one half into wedges for serving later, then squeeze the juice of the other half on to a large plate and add 1 tablespoon of tikka paste. Mix together, then massage all over the frozen fish and leave aside in a single layer to marinate and defrost.

Peel and slice the onion, garlic and ginger with the chilli and coriander stalks, then place it all in a large casserole pan on a medium heat with a lug of oil and the remaining tikka paste. Peel the potatoes, cut them into 2cm chunks, then stir them into the pan and cook everything for 15 minutes, or until softened, stirring occasionally. This will build up great flavour.

Quarter the tomatoes, add to the pan with the cauliflower, lentils and 600ml of boiling water, and bring back to the boil. Simmer for 45 minutes, or until the lentils are cooked through and the sauce is lovely and thick, adding splashes of water, if needed, then season to perfection.

Around 15 minutes before the curry is ready, put 1 mug (320g) of rice and 2 mugs of boiling water into a pan with a pinch of salt and the cloves. Cook on a medium heat, with the lid on, for 12 minutes, or until all the liquid has been absorbed. Dry-fry the fish in a large non-stick pan for 3 to 5 minutes per side (depending on the thickness), or until charred, gnarly and cooked through – don't be tempted to move it around, just let it colour and crisp up nicely. Stir half the yoghurt through the curry and dollop the remaining yoghurt on top. Fluff up the rice, flake the fish on top, then sprinkle with coriander leaves and serve alongside the curry, with lemon wedges for squeezing over.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 523
    26%
  • Carbs 76.5g
    29%
  • Sugar 4.8g 5%
  • Fat 5.9g 8%
  • Saturates 0.8g 4%
  • Protein 38.2g 85%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 lemon

  • 3 tablespoons tikka curry paste

  • 400 g frozen white fish fillets

  • 1 onion

  • 2 cloves of garlic

  • 1 thumb-sized piece of ginger

  • 1 fresh red chilli

  • 15 g fresh coriander

  • olive oil

  • 300 g potatoes

  • 2 ripe tomatoes

  • 300 g frozen cauliflower florets

  • 50 g red split lentils

  • 320 g basmati rice

  • 10 cloves

  • 4 tablespoons fat-free natural yoghurt