Make a small amount of fish go a long way in this simple, spicy midweek curry, packed with healthy ingredients
HealthyHigh protein2 of your 5 a day
- Serves4
- CourseMain meal
- Prepare5 mins
- Cook25 mins
- Total time30 mins
Please note, we take every care to ensure the product, allergen and recipe information displayed is correct. However, should a product be unavailable, alternatives may be displayed and/or a substitution provided. If you have an allergy or intolerance, please always check the product label before use.
Ingredients
- 1 tbsp Essential Vegetable Oil
- 2 Essential Onions, thinly sliced
- 60g Madras spice paste
- 400g can Essential Chickpeas
- 400g can Essential Chopped Tomatoes
- ½ x 25g pack coriander
- 3 frozen Essential Pollock Fillets
- 150g frozen Essential Raw King Prawns
- 2 plain naans, warmed
Method
Heat the oil in a large saucepan and fry theonions for 8 minutes, stirring frequently untildeep golden. Lift ½ out onto a plate. Add theMadras paste to the pan and cook, stirring, for3 minutes.
Tip in the contents of the cans of chickpeas(including the water) and tomatoes. Heat untilsimmering, cover with a lid and cook gently for5 minutes. Reserve a few sprigs of corianderfor garnish, and finely chop the remainder.
Add the fish and chopped coriander to thepan, then cover and cook for 6-8 minutes.Add the prawns, pushing all the fish downinto the sauce. Cook for 5 minutes more,uncovered, until the prawns are pink andcooked through and the fish is opaqueand flakes easily with a fork. Break up the fishwith the edge of a wooden spoon. Transfer toshallow bowls and scatter with the fried onionsand remaining chopped coriander. Serve withthe naans.
Cook’s tip
Madras spice paste is a fiery, flavour-packed blend of curry spices, perfect for lamb, chicken, fish or vegetable-based curries.
Nutritional
Typical values per serving when made using specific products in recipe
Energy | 1,952kJ/ 463kcals |
|---|---|
Fat | 11g |
Saturated Fat | 1.9g |
Carbohydrates | 50g |
Sugars | 11g |
Fibre | 6.8g |
Protein | 38g |
Salt | 1.1g |
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