Nepalese Fish Curry with Tomatoes (Trout in Spiced Tomato Sauce)
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Ingredients
- 600 g trout fillets
- 3 tbsp mustard oil
- 1 onion, finely chopped
- 3 garlic cloves
- 10 g fresh ginger, grated
- 400 g chopped tomatoes
- 1 tsp ground turmeric
- 1 tsp chilli powder
- 10 g fresh coriander
Nutrition (per serving)
- Calories
- 335 kcal
- Protein
- 32.6 g
- Carbohydrate
- 7.4 g
- of which sugars
- 5.3 g
- Fat
- 18.8 g
- of which saturates
- 3 g
- Fibre
- 2.1 g
- Salt
- 0.24 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Cut the trout fillets into large pieces and rub with a little of the ground turmeric.
- 2
Heat the mustard oil in a pan and fry the onion for 6 minutes until softened, then add the garlic cloves and fresh ginger and fry for 1 minute.
- 3
Stir in the chopped tomatoes, remaining ground turmeric and chilli powder, and simmer for 12 minutes until thickened.
- 4
Gently add the trout, cover and simmer for 7-8 minutes, until the fish is opaque and flakes easily.
- 5
Scatter with the fresh coriander and serve with rice.
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