Summer fish curry

Name: Summer fish curry
Prep time: 10 min
Cook time: 30 min
Yield: 4

By Charlotte Miller Dietitian

Published 2 December 2024

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dinner pescatarian seafood healthy heart weight management

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 summer fish curry is quick to prepare after a busy day and can be adapted to suit your taste, including adjusting or leaving out spice. It’s a great reminder that fish cooks quickly and continues to cook slightly after it comes off the heat, so it’s best to remove it just before it is fully cooked and allow it to rest for a few minutes before serving. All fish should be cooked until it is opaque and flakes easily with a fork in the thickest part. This helps reduce the risk of foodborne illness. When choosing fish, look for clear eyes, firm flesh and a fresh, clean smell. Quality can vary, so it’s worth buying from a reputable fishmonger or seafood retailer with good turnover, where stock is kept well chilled and handled safely.

Prep time

10m

Cook time

30m

Serves

4

Ingredients

12

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.

Charlotte Miller Dietitian

Charlotte is an experienced chef and dietitian who connects the science of cooking with the art of eating well. She runs the Melbourne-based Food and Joy, and is the founder and director of We Feed You.