Fish curry with noodles

A mouthwatering curry with a spicy kick

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20 minutes
Serves 2
3 of 5 a day

Nutrition: Per serving

Kcal297
Fat7.3g
Salt0.3g
Sugar15.8g

Recipe by: Sarah Drabble | Nutritionist

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe inspired by the taste of Kerala. Tilapia has a slightly stronger flavour than other white fish, so works really well in curries – plus it’s good value and sustainable.

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

Method

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.
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.
Add the fish and cook for about 5 minutes, until the fish starts to flake. Serve with the noodles.