spicy sweet potato and fish curry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
sweet potato peeled and cubedgreen beansbaby spinachtinned chopped tomotoestomatoe puree cod filletsground cuminground corianderground tumericground chilligaram masala spicefresh chillisweetenerfresh garlic
peel and cube sweet potato
cut cod fillets into large cubes/chunks
blend tinned tomatoes with all spices and tomato puree
in a non stick frying pan with a lid, pour a thin layer of boiled water, put all the green beans in the water and put the lid on, steam/boil on a low heat for 5 minutes
add the tomatoe mix and the sweet potato and more water if required as you want it to be quite a runny consistency, i tend to put water in the can and then put that in the pot i mixed the spices and tomatoes in and then into the pot to collect any flavour left in the pot.
put the lid on and simmer on a low heat for 25 minutes
stir and add the cod, add more water if you feel required and put the lid on and simmer again for another 10 minutes
this is optional but put the spinach in and replace lid and simmer for about 4 minutes until the spinach is soft
stir and mix well, add extra spices if you feel required
serve nice and hot with a tiny dollop of low fat natural yoghurt if you want
to me this is a lovely meal as it is but you could add red split lentils or boiled rice if you want
Serving Size: makes 4 servings
cut cod fillets into large cubes/chunks
blend tinned tomatoes with all spices and tomato puree
in a non stick frying pan with a lid, pour a thin layer of boiled water, put all the green beans in the water and put the lid on, steam/boil on a low heat for 5 minutes
add the tomatoe mix and the sweet potato and more water if required as you want it to be quite a runny consistency, i tend to put water in the can and then put that in the pot i mixed the spices and tomatoes in and then into the pot to collect any flavour left in the pot.
put the lid on and simmer on a low heat for 25 minutes
stir and add the cod, add more water if you feel required and put the lid on and simmer again for another 10 minutes
this is optional but put the spinach in and replace lid and simmer for about 4 minutes until the spinach is soft
stir and mix well, add extra spices if you feel required
serve nice and hot with a tiny dollop of low fat natural yoghurt if you want
to me this is a lovely meal as it is but you could add red split lentils or boiled rice if you want
Serving Size: makes 4 servings
Nutritional Info Amount Per Serving
- Calories: 254.9
- Total Fat: 1.6 g
- Cholesterol: 74.3 mg
- Sodium: 314.8 mg
- Total Carbs: 25.9 g
- Dietary Fiber: 5.2 g
- Protein: 33.7 g
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