Home-style fish curry

Every Indian coast and river town has its own fish curry, and almost all of them are naturally light. This everyday version simmers fish in a gently spiced tomato or coconut base, whichever your home leans towards. It comes together in one kadhai and makes a warming, protein-rich dinner with rice or roti.

Why it helps

Fish is a light, high-quality protein that digests easily, which makes it a lovely dinner choice when you want to feel satisfied but not stuffed. Curries like this one use simple souring and spice for flavour instead of heavy cream or deep frying. Serve it with a measured katori of rice and plenty of curry, the way coastal homes always have. And yes, rice can fit a healthy plate.

Ingredients (serves 3)

• 500 g fish steaks or fillets (rohu, surmai, pomfret or basa all work)
• 1/2 teaspoon turmeric plus a pinch for marinating
• Salt to taste
• 1 large onion, finely chopped
• 2 medium tomatoes, chopped, or 3/4 cup thin coconut milk
• 1 tablespoon ginger-garlic paste
• 1 teaspoon coriander powder
• 1/2 to 1 teaspoon red chilli powder
• A small piece of tamarind soaked in water, or juice of half a lemon
• A few curry leaves (optional but lovely)
• 2 teaspoons oil (coconut or mustard oil for a regional touch)

Method

1. Rub the fish pieces with salt and a pinch of turmeric and set aside while you make the base.
2. Heat oil in a kadhai, add curry leaves if using, then the onion, and cook until golden.
3. Add ginger-garlic paste and cook for a minute. Add turmeric, coriander powder and chilli powder.
4. Tomato base: add the tomatoes and cook until soft and pulpy, then pour in a cup of water. Coconut base: pour in the thin coconut milk with half a cup of water instead.
5. Add the tamarind water or lemon juice and salt, and simmer the gravy for 5 minutes.
6. Gently slide in the fish pieces in a single layer. Simmer, uncovered, for 8 to 10 minutes until the fish is cooked. Do not stir hard, just spoon the gravy over the pieces.
7. Rest for a few minutes before serving. Fish curry always tastes better after a short sit.

Make it your own

• Bengal style: cook the fish in the tomato base with a pinch of nigella seeds and sliced green chillies.
• South style: use the coconut base with curry leaves and a little extra tamarind.
• No fish at hand? The same gravy works beautifully with boiled eggs for an egg curry night.

Enjoy it as part of the CurviCare Plate, or explore more high-protein Indian foods.