Fat conscious Archives

Braai recipes

Lentil, grilled brinjal and butternut salad with tahini dressing

40 minutes

Asian recipes

Sticky coconut chicken stir-fry with basil-miso vegetable noodles

20 minutes

Easter recipes

Pickled fish sliders

10 minutes

Easy tomato-hake curry

Serves 4

Difficulty Easy

Ingredients

2 thinly sliced large red onions
2 T olive oil
100 g butter
1 t coriander seeds
1 t cumin seeds
2 sprigs curry leaves
1 x 70 g tub Woolworths fresh crushed garlic, ginger, chilli and turmeric
1 x 400 g can diced tomatoes
1 x 600 g box Woolworths frozen hake fillets

Method

Fry 2 thinly sliced large red onions in 2 T olive oil in an ovenproof pan over a low heat until softened.

Add 100 g butter, 2 t mild curry powder, 1 t coriander seeds, 1 t cumin seeds and 2 sprig curry leaves and fry for 1 minute. Add the garlic, ginger and chilli from Woolworths prepared garlic, ginger, chilli and turmeric tub. Fry for a further minute over a medium heat until fragrant.

Add 1 x 400 g can diced tomatoes. Fill the can with water and add to the same pan. Simmer for 20 minutes. Meanwhile, preheat the grill. Grease a baking tray and arrange 1 x 600 g box Woolworths frozen hake fillets on the tray, season and grill for 5–7 minutes. Carefully arrange the fillets in the curry sauce in the pan, then grill for 3–5 minutes, or until bubbling.

Serve hot, topped with chilli.

Cook's note: Woolies’ fresh butter rotis are just the thing to mop up all that delicious sauce. Made according to an authentic recipe, simply heat them in a pan until puffed up and crisp.

Browse more seafood recipes here.

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Beetroot curry

Lentil, grilled brinjal and butternut salad with tahini dressing

Sticky coconut chicken stir-fry with basil-miso vegetable noodles

Tuna-and-melon crudo

Pickled fish sliders

Harissa-and-yoghurt chicken pitas

Rainbow kachumbari

Easy tomato-hake curry

Easy tomato-hake curry

Ingredients

Method