A number of years again, a good friend cooked me probably the most wonderful fish curry — tender fillets poached in a deliciously flavoured broth.
I requested for the recipe to make it myself, and was despatched by a loooong electronic mail with many components that even my well-stocked pantry didn’t have. Asides from the ingredient listing, the tactic appeared slightly convoluted, involving three pans, a blender, and a few hours effort. It could also be scrumptious however we prefer to preserve low-carb consuming so simple as potential.
While I don’t thoughts placing within the exhausting yards to make scrumptious meals, I additionally love my fast and straightforward staples, so I set about recreating the recipe utilizing what I had available (apart from the fish, clearly, although you might use frozen fillets right here as a substitute).
The end result was not solely tremendous fast and straightforward, it was additionally scrumptious, and so this dish which we named ‘In-a-hurry fish curry’ turned a staple low-carb weeknight meal that may be served with any keto-approved sides: cauliflower rice, shirataki rice, steamed and even roasted veggies.
To pace up the method much more, the curry sauce could be made forward of time so that each one you’ll want to do to deliver the meal collectively is warmth it and poach the fish — 10 minutes later you’re able to eat a satisfying low-carb dinner!
The recipe beneath makes 4 serves, although it will probably simply be halved, doubled or tripled to serve extra. I prefer to serve it with some greens stir-fried in slightly oil and garlic, and/or some cauli-rice. You may additionally skip the edges altogether and serve it as a nutritious low-carb soup.
zero hours, 10 minutes
Hands-on 15 minutes Overall 25 minutes
Nutritional values (per serving, no facet)
Net carbs6.1 grams
Calories from carbs 6%, protein 28%, fats 66%
Total carbs9.three gramsFiberthree.1 gramsSugars2.2 gramsSaturated fats26 gramsSodium168 mg(7% RDA)Magnesium81 mg(20% RDA)Potassium1,055 mg(53% EMR)
Ingredients (makes four servings)
2 tbsp virgin coconut oil or ghee (30 ml)
1 small yellow onion, finely chopped (70 g/ 2.5 oz)
2 tbsp ginger, grated, about 2.5 cm/ 1 inch piece (12 g/ oz)
2 cloves garlic, minced
1 tbsp curry powder (delicate or scorching to most well-liked style)
1 cup coconut cream (240 ml/ Eight fl oz)
1 cup ready vegetable inventory, fish inventory or water (240 ml/ Eight fl oz)
2 medium tomatoes, chopped or 2/three cup canned tomatoes (150 g/ three.5 oz)
four thick skinless fillets of agency white fish resembling cod (600 g/ 1.three lbs)
Optional: freshly sliced pink chillies, cilantro (coriander) and lime wedges, to serve
Suggested serving choices:
Melt the coconut oil in a saucepan over medium warmth. Add the onion and prepare dinner, stirring sometimes, till simply beginning to brown, round 5 minutes.
Add the tomato, garlic and ginger and prepare dinner, stirring for an extra minute.
Add the curry powder, and prepare dinner, stirring, for an extra minute till aromatic.
Slowly add the coconut cream and inventory, and stir to mix. Bring to a simmer, and prepare dinner round 5 to 7 minutes or till the tomatoes begin to soften.
Cut the fish into three cm/ 1.2 inch items. Add the fish, and gently poach for about 6 to eight minutes, or till the fish is cooked by.
Divide amongst bowls, and optionally high with recent chilies, coriander and lime wedges to serve.
Serve instantly. To prep prematurely, make the sauce after which retailer in a sealed container within the fridge for as much as three days. On the day of cooking, deliver the sauce to a simmer, and the fish and prepare dinner 6-Eight minutes till cooked by.
Ingredient dietary breakdown (per serving, no facet)
Net carbsProteinFatCaloriesCoconut oil, additional virgin0 g0 g6.7 g61 kcalOnion, brown (yellow), raw1.1 g0.2 g0 g6 kcalGinger root, fresh0.5 g0.1 g0 g2 kcalGarlic, fresh0.5 g0.1 g0 g2 kcalCurry powder, spices0 g0.2 g0.2 g5 kcalCoconut cream, creamed coconut milk (natural, unsweetened)2.7 g2.2 g20.Eight g198 kcalVegetable stock0.four g0.three g2.7 g27 kcalTomatoes, fresh1 g0.three g0.1 g7 kcalFish, cod, Atlantic, raw0 g26.7 g1 g123 kcalTotal per serving, no side6.1 g30.1 g31.6 g431 kcal
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