Diabetes: Spicy Fish Curry

Fish curry

Serves 4

Ingredients

• 700g (11/2lb) fish fillets (salmon, cod or monkfish)
• Olive-oil spray
• 2 onions, thinly sliced
• 6 garlic cloves, finely diced
• ½ teaspoon ground coriander
• ½ teaspoon ground turmeric
• 1 teaspoon cayenne pepper
• ½ teaspoon ground ginger
• 3 tomatoes, seeded and chopped
• 225g (8oz) leaf spinach, stems removed
• Freshly ground black pepper
• 150g (5oz) low-fat Greek yogurt
• Cut the fish into 2.5cm (1in) cubes.

Method

• Lightly spray a non-stick frying pan with olive oil, add the fish and fry until just cooked, this should take about 3 minutes. Remove and set aside.
• Spray a little more oil on to the pan and fry the onions until they are soft but not coloured, then add the garlic and spices and cook for a further 5 minutes.
• Add the tomatoes and spinach and cook until the spinach has wilted. Season with black pepper, then add the yogurt. Bring to the boil and simmer for 5 minutes.
• Return the fish to the sauce and heat through. Serve immediately with brown rice.

Per serving: 328 KCals, 14G Fat, 3G Saturated fat, 12G Carbohydrate, 0.21G Sodium

Extracted from: Healthy Eating for Diabetes by Antony Worrall Thompson & Azmina Govindji (Kyle Cathie, £12.99) with photography by Steve Baxter. Buy this book at a discount from Saga Books