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Cari de poisson facile
Haute teneur en protéines

Cari de poisson facile

By:Heather Young

Si vous aimez le curry, cette recette est parfaite pour les moments où vous avez envie de quelque chose d’extra satisfaisant mais où vous n’avez pas beaucoup de temps et/ou d’énergie.

TIME
TIME
30 min
SERVINGS
SERVINGS
4 personnes
DIFFICULTY
DIFFICULTY
Doucement
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Ingrédients

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  • One large onion, chopped
  • 1 tbsp butter (you could use olive oil or ghee instead)
  • 2 tbsp Patak’s mild or Korma curry paste
  • 2 tbsp Patak’s spicy curry paste (Madras or Vindaloo are great)
  • ½ cup plain Greek yogurt, the thicker the better (we use Oikos Pro)
  • ¾-1 cup coconut milk
  • 1.5 cups frozen green peas
  • Approximately 500 g (2 8 oz fillets) of haddock or enough of any kind of white fish to feed four people, cut into good sized chunks

Instructions

  1. Sauté the chopped onion in the butter over medium-low heat in a large frying or sauté pan.
  2. Cook them slowly, you don’t want the onions to brown too much but you want them to become translucent. This takes about 10-15 minutes and is worth being patient.
  3. With the heat still on medium-low, add the curry paste. You can use different proportions of mild and spicy depending on how spicy you want it.
  4. Cook the pastes for a few minutes and then turn the heat to low and add the Greek yogurt and coconut milk, stir well.It’s important to turn the heat down to low when you add the yogurt, and to stir it well with the coconut milk.
  5. I started with ¾ cups of coconut milk and kept the remaining ¼ cup aside, adding only if the sauce got too thick.
  6. Cook the peas separately, drain well and stir into the sauce.
  7. Add the pieces of fish to the pan, cover with a lid and bring the heat back up to medium-low. Cook for 7-8 minutes and then turn the fish to coat it in the sauce and give the sauce a good stir at the same time – being gentle with the fish.
  8. It may be flaky and ready to serve now, or you can continue for a few more minutes if the fish needs it. As soon as you can see it start to look like it could flake at the edges, it’s ready to serve and should be served right away.

Nutrition Values

Per serving (200 g)
  • Calories: ~240–260 kcal
  • Protein: ~22–24 g
  • Fat: ~12–14 g
  • Saturated fat: ~6–8 g
  • Carbohydrates: ~10–12 g
  • Sugars: ~4–5 g
  • Fiber: ~2–3 g

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