Cosy weeknight meals: White Fish Curry & Poppadoms - Medshield Movement

Cosy weeknight meals: White Fish Curry & Poppadoms

Here at Medshield Movement, we’re all about helping you live a healthier lifestyle and we know that following a balanced meal plan will help you achieve that. We’ve created a series of healthy cosy weeknight meals for winter that are packed with nutrients and easy to make! Try this white fish curry with poppadoms this week!

This cosy winter meal is packed with immune boosting ingredients like garlic, ginger and chilli and lean protein, thanks to the white fish. This meal does make use of coconut milk, which you can replace for a lower-fat milk of your choice. If you’re following a plant-based diet, we recommend swapping out the fish fillets for tofu paneer. 


What You Need:

  • 4 x 150-200g white fish fillets (hake, kingklip)
  • Salt and pepper to taste
  • 1 tbsp heart-healthy vegetable oil (olive or avocado)
  • 1 brown onion, finely chopped
  • 2 garlic cloves, very finely chopped
  • 1-inch (or thumb sized) piece of ginger, grated
  • 1 green chilli, finely chopped
  • 1 tsp each: ground turmeric, ground cumin, ground coriander, chilli powder
  • 1 400g tin chopped tomatoes or 2-4 large fresh tomatoes, chopped
  • 1 tin (400ml) coconut milk
  • Coriander, for garnishing
  • 1 pack poppadoms

    1/ Pat the fish fillets dry with paper towels and season with salt and pepper then set aside.
    2/ Heat the oil in a large, deep pan over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the garlic, ginger and chilli and cook for another 2 minutes until fragrant.
    3/ Stir in the spices and cook for a minute or so, stirring, then add the tomatoes and cook for a further 5 minutes, stirring occasionally, to allow the flavours to meld together.
    4/ Pour in half the coconut milk and bring to a gentle simmer. (Adding more coconut milk will make a creamier, milder curry – so add more, according to your taste.) Let it simmer for 5 minutes.
    5/ Gently place the seasoned fish fillets into the simmering curry sauce. Cover the pan and let the fish cook for about 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
    6/ Cook the poppadoms according to package instructions.
    7/ Serve the curry with coriander and poppadoms on the side. (If you’d like to add more carbohydrates, serve the curry with healthy cooked brown rice).

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