Summer fish curry

By Charlotte Miller | Dietitian

Published 2 December 2024

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A bowl of fish curry sits on a table next to garnishes and a spoon.

It’s time to overcome your fear of cooking fish with this delicious summer fish curry recipe.

This vibrant and tasty summer fish curry is something you can put together quickly after a long day. It’s also healthy, fresh and adaptable (if you want to leave out the spice, for instance). When it comes to fish, we tend to overcook it a little. It cooks quickly and will continue to cook after you’ve removed it from the heat. So, leave it slightly underdone and keep it somewhere warm for a few minutes before serving. Fish such as salmon, tuna and swordfish are much better kept partly or mostly raw, as they often dry out when cooked through. A tip for buying fish: When you pick fish, they should look glossy and the eyes and skin should be firm and clear. Supermarkets often sell imported seafood that has been frozen for long periods, so it pays to buy seafood from a fishmonger (even if you’re paying more for it). Look for places that are busy and turn over stock quickly.

Prep time

10m

Cook time

30m

Serves

Ingredients

500g skinless firm-fleshed white fish fillets, such as cod, snapper, mackerel, kingfish or swordfish
2 tbsp grapeseed or vegetable oil
2 brown onions, diced
4 cloves garlic, peeled and crushed
1 small piece of ginger, peeled and crushed
2 long red chillies, finely chopped (optional)
2 tbsp coriander powder
3 tbsp turmeric powder or fresh turmeric
1 litre fish stock or water
6 fresh ripe tomatoes
1 or 2 lemons
1 bunch coriander, washed and chopped

Method

Step 1:

Place the fish onto paper towels to remove excess water. Leave the fillets whole.

Step 2:

Blend the raw tomatoes in a food processor until it resembles a chunky purée.

Step 3:

In a pot or deep pan, heat the oil to a medium temperature. Add the onions and cook until soft.

Step 4:

Add the garlic, ginger and chilli to the pan and cook for 2 minutes, then add the turmeric and coriander powder, cooking for a further 30 seconds.

Step 5:

Add the fish stock/water and blended tomatoes, then bring to a boil.

Step 6:

Reduce the liquid by a quarter, then add the fish fillets and turn down the heat until the liquid is just simmering. Cook over a gentle heat until the fish is soft and breaks apart easily.

Step 7:

To the curry, add lemon juice and seasoning to taste (but remember that commercial fish stocks may be quite salty already).

Step 8:

Remove your curry from the heat and stir through the fresh coriander. Serve it with brown basmati rice or shredded zucchini, carrot and cabbage slaw.