South Indian coconut & prawn curry

A bowl of food on a plate 200-400 Calorie Recipes

Preparation and cooking time

  • Prep:15 mins
  • Cook:25 mins – 30 mins
  • Easy
  • Serves 2

This low-calorie curry has plenty of protein from white fish and prawns, a fragrant mix of spices and a touch of creamed coconut

Nutrient Unit
kcal 312
fat 11g
saturates 5g
carbs 19g
sugars 13g
fibre 6g
protein 21g
salt 1.7g

Ingredients

  • 1 large onion , quartered
  • 0.5 thumb-sized piece ginger (no need to peel)
  • 4 garlic cloves
  • 4 tomatoes , 2 halved, 2 cut into wedges
  • 2 tsp rapeseed oil
  • ½ cinnamon stick
  • ½ tsp black mustard seeds
  • 3 cloves
  • seeds from 4 cardamom pods , crushed
  • ½ tsp ground turmeric
  • 1 tsp ground coriander
  • 10 fresh or dried curry leaves
  • ½ fish stock cube
  • 15g creamed coconut , chopped
  • 1 red chilli , halved, deseeded and sliced or diced
  • 150g pack raw, shelled king prawns
  • 140g skinless cod , cut in half, then halve again to make chunky strips

Method

  • STEP 1

Put the onion, ginger, garlic and the halved tomatoes in a food processor with 50ml water and blitz to a smooth purée. You may need to scrape down the inside of the food processor a couple of times. Heat the oil in a large, deep non-stick frying pan, pour in the purée, cover with a lid and cook for 10 mins.

  • STEP 2

Add the 1/2 cinnamon stick, mustard seeds, cloves, cardamom, turmeric, coriander and curry leaves, and cook for a few mins, stirring. Pour in 300ml water with the stock cube, coconut and chilli, then leave to simmer for 10 mins more. Taste to ensure that the onion is fully cooked – if not, it is worth cooking for another 5 mins.

  • STEP 3

Finally, add the tomato wedges, prawns and fish, gently stir into the sauce, then cover and cook for 5 mins. Serve with the Spicy cauliflower pilau (see Goes well with).

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