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Easy Tomato Fish Curry
A simple Middle Eastern tomato fish curry which takes less than 25 minutes to make!
Prep Time
5 mins
Cook Time
5 mins
Total Time
22 mins
Servings: 2 people
Calories: 263 kcal
Course:
Main Course
Cuisine:
Middle Eastern
Ingredients
- 1/2 onion
- 1 tomato large
- 250 g plaice fillets or any other fish
- 1 tsp Baharat spice
- 1 tbsp olive oil
- Handful parsley
- 1 tbsp ghee
Instructions
- Prep and cook your rice as you would usually. Dice your onion and chop your tomato into small cubes. Roughly chop the parsley.
- Place your fish fillet into a bowl and add the olive oil and baharat spice. Mix altogether and set aside.
- Heat the ghee in a shallow frying pan with a lid and once hot, fry the onion until soft. Add the tomatoes and fry for 2 minutes.
- Add the parsley, stir and lay the fish fillets on top of the tomato mix.
- Add the parsley, stir and lay the fish fillets on top of the tomato mix. Leave for a minute and then turn them over. Cover and simmer for 15 minutes. Once the fish has cooked through, you can break it up if you wish. Serve with your basmati rice.
Cup of Yum
Notes
- Freezing - You can freeze the curry once cooked (and cooled down completely). Place in a sealed Tupperware container and freeze for up to 2 months. Defrost thoroughly before re-heating.
- Re-heating - Re-heat in a pan on the hob until steaming hot. Stir well in case it burns!
- Storing - Store any leftover fish curry in the fridge in a sealed container. Fish curry will keep for 1-2 days.
Nutrition Information
Calories
263kcal
(13%)
Carbohydrates
5g
(2%)
Protein
23g
(46%)
Fat
17g
(26%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Cholesterol
109mg
(36%)
Sodium
104mg
(4%)
Potassium
588mg
(17%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
513IU
(10%)
Vitamin C
11mg
(12%)
Calcium
48mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 263
% Daily Value*
| Calories | 263kcal | 13% |
| Carbohydrates | 5g | 2% |
| Protein | 23g | 46% |
| Fat | 17g | 26% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 109mg | 36% |
| Sodium | 104mg | 4% |
| Potassium | 588mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 513IU | 10% |
| Vitamin C | 11mg | 12% |
| Calcium | 48mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.