Keralan Hake Curry

Fresh Fish
Total Time
65 mins
Level
Easy
Servings
4 People

A sustainable mid-week staple, or something to spice up your weekend. Cherry tomatoes, peppers and delicate spices complement the hake perfectly. The recipe has been tried and tested by the Seafood Cornwall team and we give it a big thumbs up!

Thanks to Celtic Fish & Game for donating the delicious Cornish hake!

Recipe from BBC Good Food 

Ingredients

  • 1 tbsp groundnut oil
  • 1 onion , finely sliced
  • small bunch coriander, leaves picked, stalks finely chopped
  • 1 thumb-sized piece ginger , peeled and cut into matchsticks
  • 2 peppers (we used red and yellow)
  • 2 tsp fenugreek seeds
  • 2 tsp brown mustard seeds
  • 200g cherry tomatoes
  • 400g can coconut milk
  • 4 x 150g hake fillets (get fresh from your local fishmonger)
  • rice or naan, to serve

Method

  1. Heat oven to 200C/180C fan/gas 6. Heat the oil in a shallow casserole dish (or ovenproof frying pan with a lid) over medium heat. Add the onion, coriander stalks, ginger and peppers, and cook gently with the lid on for 15 mins until softened and beginning to brown. Turn up the heat, stir through the spices and cook for 1 min more until aromatic.
  2. Tip in the tomatoes and pour in the coconut milk. Bring to a bubble, then put in the oven with the lid on for 20 mins. Remove from the oven and nestle the hake on the sauce. Return to the oven, uncovered, for a further 10-15 mins or until the hake is cooked through. Season to taste, scatter with the coriander leaves and serve with rice or naan to mop up the sauce.

Nutrition

  • KCAL 395
  • FAT 24g
  • Saturates 16g
  • Carbs 12g
  • Sugars 10g
  • Fibre 4g
  • Protein 31g
  • Salt 0.4g

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