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A creamy fish curry with just enough spice, power it up with sweet potato and spinach to get you on your way to five a day.
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A creamy fish curry with just enough spice, power it up with sweet potato and spinach to get you on your way to five a day.

This is a nice, simple, inexpensive coconut masala made with whole eggs that are quickly fried before being finished off in the curry.

Whole eggs in coconut masala (egg molee)

Mustard and spice add zing to this milk-poached haddock.  Each serving provides 300kcal, 20g protein, 27g carbohydrate (of which 14g sugars), 11.5g fat (of which 7g saturates), 5g fibre and 0.5g salt.

Spiced haddock chowder

Mustard and spice add zing to this milk-poached haddock. Each serving provides protein, carbohydrate (of which sugars), fat (of which saturates), fibre and salt.

Dry curry of cabbage, carrot and coconut (Thoran)  |      Thoran is a dry vegetable curry from Kerala made from whatever fresh vegetables are around – snake beans, unripe jack fruit, sag (leafy vegetables), even green tomatoes. This meal, if served as six portions, provides 156kcal, 3g protein, 4g carbohydrate (of which 3.5g sugars), 13g fat (of which 10g saturates), 5g fibre and 0.9 salt.

India - Thoran of cabbage and carrots - Thoran is a dry vegetable curry from Kerala made from whatever fresh vegetables are around – snake beans, unripe jack fruit, sag (leafy vegetables), even green tomatoes (Rick Stein)

Cod and Spinach Yellow Curry - A lightly spiced fish curry you can whip up in 30 minutes, with chunks of meaty cod, iron-rich spinach and creamy coconut milk

Cod & spinach yellow curry

Cod and Spinach Yellow Curry - A lightly spiced fish curry you can whip up in 30 minutes, with chunks of meaty cod, iron-rich spinach and creamy coconut milk. via BBC good food

Nadiya's fragrant dal makes a luxury out of everyday ingredients.

Nadiya's dal

I wonder if this would be good with tilapia. If so, I'm in.

Chunky fish and sweet potato curry

Chunky fish and sweet potato curry recipe. This one-pan dish is ready to eat in 30 minutes.

This fresh-tasting easy chicken curry is a delicious recipe to have up your sleeve when you’re cooking for two

Chicken and spinach balti

Chicken Spinach Balti -- This fresh-tasting easy chicken curry is a delicious recipe to have up your sleeve when you’re cooking for two.

Piccalili recipie

Traditional piccalilli

Vegetable pakoras and coconut dal. For a casual, low-cost supper, look no further than this Indian dish inspired by your freezer and store-cupboard

Vegetable pakoras and coconut dal

Indian food is great for vegetarians. Try coconut dal, vegetable samosas and egg curry.

+/- : did not use chili, try next time, added cherry tomatoes, sauce? Smoky hake, beans & greens

Smoky hake, beans & greens

Grill white fish fillets and serve on top of chorizo, cannellini beans and spinach for a quick dinner that packs in 3 of your 5 a day

Give your salmon a citrus kick with sprices from the Middle East and a pretty sprinkling of rose petals.

Citrus spiced salmon

A quick and light way to serve salmon fillets. Sumac has lovely citrus flavours which will complement the zests. Serve with a fattoush salad or Persian herb rice - or both.

A creamy fish curry with just enough spice, power it up with sweet potato and spinach to get you on your way to five a day.

BBC Food

Coconut fish curry


clock
30 minutes
Ingredients
Gluten free ∙ Serves 2
Seafood
  • 30 oz Cod or pollack, fillet
Produce
  • 1 Chilli, green
  • 1 pinch Chilli flakes, dried
  • 1 handful Coriander, fresh
  • 1 Garlic clove
  • 1 Onion
  • 1 handful Spinach, leaves
  • 1 Sweet potato, large
Canned Goods
  • 1/2 tin Coconut milk
Condiments
  • 1/2 Lemon, juice only
  • 1/2 Lime, juice only
Baking & Spices
  • 1 tsp Curry powder
  • 1 Salt
Oils & Vinegars
  • 3 tbsp Vegetable oil
Nuts & Seeds
  • 1 tsp Cumin

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