Fish curry with noodles

A mouthwatering curry with a spicy kick
Try our fish curry with noodles
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Recipe by: Sarah James | Health Information Publications Manager

Inspired by the taste of Kerala (sadly only experienced from a very nice restaurant in south-west London!), I created this lower-calorie version of a fish curry. Tilapia has a slightly stronger flavour than other white fish, so works really well in curries – plus it's good value and sustainable.

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Ingredients
  • 2 teaspoons vegetable oil
  • 1 teaspoon ground coriander 
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 medium onion, finely diced
  • 1 red pepper, sliced lengthways
  • 1–2 green or red chillies, deseeded and finely diced, or 1 teaspoon chilli flakes
  • 2 medium tomatoes, diced
  • 2 cloves garlic, finely diced 
  • 150ml skimmed milk
  • 2 x 140g fillets skinless white fish, such as tilapia, diced
  • 120g dried rice noodles, cooked as instructed
Time
20 minutes
SERVES:
2
CALORIES:
297
FAT:
7.3g
SALT:
0.3g
SUGAR:
15.8g
5 A DAY:
3
Method
  1. Heat 1 teaspoon of the oil in a large, heavy-based pan over a medium-high heat. Cook the coriander, cumin and turmeric for 3 minutes. Then remove from the heat.
  2. In another pan, heat the remaining oil over a medium-low heat. Cook the onion, pepper, chilli, tomato and garlic, stirring regularly until it forms a rough paste. Add the cooked spices and mix; then slowly mix in the milk. Bring to the boil, reduce the temperature and simmer for 2 minutes.
  3. Add the fish and cook for about 5 minutes, until the fish starts to flake. Serve with the noodles.

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Prawns taste delicious in this recipe instead of some or all of the fish