Quick Fish Curry

Fancy a quick, easy fish curry for dinner?

(Serves 2)


  • 1 tsp oil
  • 1 onion chopped
  • 1 can of chopped tomatoes
  • 2 tsp curry paste (if you have time make your own!)
  • 2 fish fillets fresh or frozen
  • 2 tbsp lite sour cream

How to make:

  1. Heat oil in a non-stick pan and add onion, cook for a few minutes until soft

  2. Add curry paste and tomatoes, bring up to a simmer

  3. Add fish fillets to the pan and cover in the tomato curry sauce

  4. Put a lid on the pan and simmer for a few minutes until the fish is cooked through

  5. Just before serving, stir the sour cream into the sauce to make it creamy

  6. Serve it up!

Serve with rice and green veggies of your choice

Adapt it
You can use Indian flavoured tomatoes if you like
Add chopped chilli or chilli flakes if you like your food spicy
Add any veggies you like into the sauce – frozen veg is a quick and easy option!

If you are using frozen fish, ideally defrost before cooking. If, however, you forget to get it out in advance or are just unable to, it is fine to cook the fish from frozen - just cook for an additional 5 minutes or so until the fish is cooked through.

If you do use brown rice, remember it takes a while to cook so put that on first and then start prepping everything for the curry, that way everything should be ready at the same time.

Nutritional Information/serve (not including the rice or green veg)
KJ = 1230
Carbs = 15g
Protein = 34g
Fat = 11g
Fibre = 4g



Published By

Claire Turnbull



Mission Nutrition© 2022. Privacy Policy