Fish curry soup recipe
Craving a curry without the calories? Try this aromatic fish soup with fragrant coconut milk and ginger. Onions, ginger and garlic are softened in the pan before being combined with storecupboard spices, any white fish fillet, coconut milk and tomato puree. Curry easy.
See method- Serves 4
- 25 mins to prepare and 35 mins to cook
- 179 calories / serving
- Freezable
- Dairy-free
Ingredients
- 500g white fish fillet (cod, haddock, pollock), cut into chunks
- 2 plum tomatoes, de-seeded and roughly chopped
- 2 onions, sliced
- 3 garlic cloves, minced
- 1 inch piece of ginger, peeled and finely chopped
- 2tsp ground cumin
- 2tsp ground coriander
- 2tsp garam masala
- 1tsp ground fennel seeds
- 1tsp chilli powder
- ½tsp turmeric
- pinch of caster sugar
- 1tbsp tomato puree
- 600ml light fish stock
- 200ml light coconut milk
- salt
- pepper
- coriander leaves, to garnish
Each serving contains
- Energy
- 750kJ 179.0kcal
- Fat
- 7g
- Saturates
- 5g
- Salt
- 1.6g
- Sugars
- 4g
of the Reference intake
Carbohydrate 5.0gProtein 23.3gFibre 1.0g
Method
- Heat the sunflower oil in a large casserole dish over a medium heat until hot. Sweat theonion, garlic and ginger for 8-10 minutes, stirring occasionally until the onion starts to soften.
- Add the ground spices, chilli powder, turmeric, a pinch of sugar and some seasoning, stir well and cook for a further 1-2 minutes. Stir in the tomato puree, cook for 1 minute, stirring occasionally, then add the choppedtomatoand the chunks of fish.
- Cover with the fish stock and coconut milk, stir well then bring the mixture to a simmer. Simmer for 10-12 minutes until the fish is just cooked. Adjust the seasoning to taste, then spoon the soup into serving bowls. Garnish with coriander leaves before serving.
Freezing and defrosting guidelines
You can freeze the soup at the stage before adding the fish. Cook as instructed and allow to cool completely. Then transfer to an airtight, freezer-safe container, seal and freeze for up to 1-3 months. To serve, defrost thoroughly in the fridge overnight before reheating. To reheat and serve, place on medium heat, adding the fresh fish and simmering until the fish is cooked. Coconut milk can be used before freezing but taste the best when served fresh.
