If you’re looking for a delicious, budget-friendly dinner that’s packed with flavour and helps support more sustainable seafood choices, you’re in the right place.
The inspiration for this recipe came after watching a television programme about the sustainability of white fish. As many of us have noticed, the price of traditional favourites such as cod has risen significantly in recent years, whether you’re buying fresh fillets to cook at home or treating yourself to fish and chips from the local takeaway.
In fact, I recently bought a portion of cod and chips and was quite shocked when it came to nearly £20. While fish is still a fantastic source of protein and an occasional treat, that sort of price makes it harder for many families to enjoy regularly.
With increasing pressure on popular fish stocks and household budgets stretched further than ever, I wanted to share an affordable alternative that doesn’t compromise on taste.
This easy fish curry is simple to make, uses everyday store-cupboard ingredients, and is incredibly cost-effective. While cod or haddock work perfectly well in this recipe, my personal favourite is Frozen Basa Fillets. It’s a firm, versatile fish that absorbs all the fragrant spices beautifully while holding its shape during cooking.
The result is a comforting; warming curry that’s kind to your wallet and makes excellent use of an often-overlooked fish.
Ingredients
- 2 white fish fillets (such as Basa, Cod, or Haddock), cut into large chunks
- 1 large onion, finely chopped
- 3 cloves garlic, finely chopped
- 1 x 400g tin chopped tomatoes
- 1 x 400ml tin coconut milk
- 2 tsp mild curry powder
- 1 tsp turmeric
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tbsp cooking oil
- Salt, to taste
- Fresh parsley or coriander, chopped, to serve
Optional Extra
- A good handful of fresh spinach for an extra boost of greens
Method
1. Sauté the Aromatics
Heat the oil in a large, deep-frying pan (I use my wok) over a medium heat. Add the chopped onion and cook for around 5 minutes until softened and translucent. Stir in the garlic and cook for a further minute until fragrant.
2. Toast the Spices
Add the curry powder, turmeric, cumin and ground coriander to the pan. Stir continuously for about 1 minute, allowing the spices to toast gently and release their full flavour. Take care not to let them burn.
3. Create the Curry Sauce
Pour in the chopped tomatoes and coconut milk, stirring well to combine everything into a smooth sauce. Bring to a gentle simmer and cook for 5–7 minutes, allowing the sauce to thicken slightly and the flavours to develop. Season with salt to taste.
4. Cook the Fish
Carefully add the fish chunks to the simmering sauce. Reduce the heat to low, cover the pan and cook for 6–8 minutes. The fish is ready when it turns opaque and flakes easily with a fork. Avoid stirring too much during cooking to help keep the fish pieces intact.
5. Add the Spinach (Optional)
About 4 minutes before serving, stir through a generous handful of fresh spinach. Allow it to wilt gently into the curry for an easy way to add extra colour, nutrients and one of your five-a-day.
Serving Suggestions
Serve piping hot with fluffy basmati rice, (brown rice for the more health conscious) warm naan bread, or both if you’re feeling extra hungry. For a fresh finishing touch, scatter over some chopped coriander or parsley just before serving.
Top Tip
If you’re using frozen Basa fillets, make sure they are fully thawed and patted dry before cooking. This helps the fish absorb more flavour and prevents excess water from thinning the curry sauce.
Enjoy! Gary x