Meal Prep · Indian
Fish Curry
A fragrant and flavorful Indian fish curry, perfect for a hearty and healthy meal.
Ingredients
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Step-by-step- Heat oil in a large pan or Dutch oven over medium heat. Add mustard seeds and fenugreek seeds; let them splutter. Add curry leaves and sauté for 30 seconds.
- Add chopped onion and cook until softened and translucent, about 5-7 minutes.
- Stir in minced garlic and grated ginger, cooking for another 2 minutes until fragrant.
- Add turmeric powder, red chili powder, coriander powder, and cumin powder. Sauté for 1 minute, stirring constantly to prevent burning.
- Pour in crushed tomatoes, coconut milk, and water/fish stock. Bring the mixture to a simmer, then reduce heat and cook for 10-15 minutes, allowing the flavors to meld. Add green chilies if using.
- Gently add the fish pieces to the simmering curry. Season with salt. Cook for 5-8 minutes, or until the fish is opaque and cooked through, being careful not to overcook.
- Garnish with fresh chopped cilantro and serve hot with rice or naan.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 35 g |
| Fat | 28 g |
| Carbohydrates | 15 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover fish curry in an airtight container in the refrigerator.
Freezer Up to 2 months
Freeze in a freezer-safe container. Thaw overnight in the refrigerator before reheating.
Reheat Stovetop/Microwave
Gently reheat on the stovetop over medium-low heat, adding a splash of water or coconut milk if needed, or microwave in short bursts until heated through.
Chef’s Corner
- For best results, use a firm white fish that won’t fall apart easily during cooking, such as cod, snapper, or halibut.
- Adjust the spice level by increasing or decreasing the red chili powder and green chilies according to your preference.
- Don’t overcook the fish; it cooks quickly and can become dry or flaky if left on the heat too long. It’s done when it flakes easily with a fork.
- Serve with basmati rice, jasmine rice, or warm naan bread to soak up the delicious gravy.
