Fish Recipes Low Cholesterol
Fish Curry
As an Amazon Associate I earn from qualifying purchases.
When I look at fish recipes low cholesterol keeps coming up in the 'blurb' about fish.
I forget that fish is a good all rounder in the nutrition stakes - maybe it's my memory? Eat more fish eh?
White fish is very low in saturated fat - for instance, these are the nutritional values for hake:
Per 100g raw hake
Energy 78kcal
Fat 0.9g (of which saturated fat 0.2g)
Protein 17.3g
Rich in omega-3 fatty acids, phosphorus and selenium
Most white fish returns figures like these - hake is in the cod family and is very popular in Spain and they call it 'merluza'. It's plentiful in the colder waters around the UK and is considered sustainable, so it's a good choice.
Anyway - enough waffling on here's a great fish curry - serve it with plain boiled rice or a nan bread.
I always use plain yoghurt in my curries - it softens the harshness of the spices. Also, a small can of tomatoes, chopped very finely most times.
This adds some acidity to the curry as well as making a good amount of sauce.
Fish cooks really quickly and so this is a meal you can make in a few minutes.
The recipe calls for 'white fish'. It does depend on the season, what's available at your store or maybe what's on offer.
I would recommend a firm white fish - cod, hake, pollack, coley, haddock - that type of fish. They tend to be around the same price and have a similar texture which becomes firm on cooking and soaks up flavourings well.
I like to divide mine into portions and serve a portion with the rice and then more curry sauce poured on top - that choice is yours though as you could also cut it into cubes.
Below there's a couple of 'Cooks Notes' about using curry powder versus individual spices and some tips on cooking rice - so many people buy it ready cooked in packets because they're not sure how to cook it. I have a method I've been using for years which gives me perfect rice every time.
Fish Curry
- 2 tbspns olive oil
- 1 onion - peeled and finely chopped
- 2 cloves garlic - crushed
- 1 small green chilli - deseeded and finely chopped
- 1 tspn garam masala
- 1 tspn ground cumin
- 1 tbspn tomato puree
- 1 tbspn dessicated coconut
- 1 med can peeled chopped tomatoes
- 0.5 pint (275ml) yoghurt
- 1 lb (450g) white fish fillet - skinned and cubed or divided into four portions.
Heat the oil and gently fry the onion, garlic and chilli until soft.
Stir in the spices and cook for 2 minutes.
Add the tomato puree, coconut and stock, stir thoroughly at this point to blend the oil, spices and liquid - bring to the boil.
Add the fish and reduce to simmer for about 10 minutes.
The fish should have cooked through by this point. You can tell when it's done by pressing it with your finger. If it's firm to the touch, then it's cooked.
Do be careful - the sauce will be hot and you can easily burn yourself when you do this. Best practice is to lift a piece out on a slotted spoon and then press it.
Have your rice or breads ready or nearly ready when you add the fish to the sauce.
|
Cook's Notes If you find yourself not having all these ingredients, nor wanting to buy them, you can do a pretty good curry by just buying a generic 'curry powder' which will be a mixture of the individual spices you need. I tend to go for 'medium' hot and then I can adjust it to the taste of whoever is eating it. I can add a bit more if we want a spicier curry. I know that people invest a lot in buying individual spices and think they've cheated or failed if they opt for the curry powder. I have a pot in my cupboard which I use regularly. I add it to either a can of chopped tomatoes, a pack of passata or a pot of plain yoghurt and it makes a perfectly good curry sauce. I use about one tablespoon and then taste, if I want it hotter, I add a bit more. |
|
Cook's Notes Cooking rice: You will need around 70g of rice per serving (2.5 ounces, half a US cup) Boil some water in a kettle - pour twice the volume of water to rice - so half a cup rice equals one cup of water and so on. Put the water into a pan and bring it up to the boil. You can add salt at this stage if you like - I don't, but if I were to, it would be just half a teaspoon or less. Add your rice to the boiling water, stir it and then bring it back to the boil. Turn the heat off and leave the pan covered for around 15 minutes. The rice will continue to steam, absorb the water that is left and finish cooking. When you're ready to serve, stir the rice with a fork to separate the grains and divide it between your plates. |
You may also like these recipes
Fish recipes low cholesterol
Some of the links on this site include affiliate links, providing Find-a-Seafood-Recipe a small percentage of the sale at no additional cost to you.
fish recipes low cholesterol - back to home page
Subscribe to Seafood Recipe News - complete the form below.
Your email address is secure and will *only* be used to send Seafood Recipe News. When you confirm your subscription, you will be taken to a page where you can access your free eCourse. Complete the form and it will arrive over the following five days.
Fish Curry
By Liz Alderson, Mar 30, 2016
This easy and tasty fish curry recipe is a great low cholesterol option.
Prep Time: 2 minutes
Cook time: 10 minutes
Yield: 2
Main Ingredient: white fish fillet, tomatoes