Healthy Indian cooking? Oh yes, check out this Hot and Sour Fish Curry by BBC chef Manju Malhi

Hot and Sour Fish Curry Recipe

At this time of year I am always on the lookout for fresh, healthy recipes. I have in particular a love of Indian cookery so when I heard my friend celebrity chef Manju Malhi was releasing a new cookbook called Everyday Healthy Indian Cooking I just had to ask if I could share one of her recipes. It’s not complicated (I love that there aren’t a gazillion ingredients!), is quick to prepare and tastes delicious, not to mention it just might do you a little bit of good. Manju has appeared on This Morning, Saturday Kitchen and BBC Food to name a few and specialises in Anglo-Indian cuisine. I added a bag of spinach when I made the recipe, I love a bit of greenery (and extra iron!) in my curries.

Hot and Sour Fish Curry

There are plenty of health benefits from using fresh herbs and spices.This recipe uses tamarind, a deliciously sweet and sour fruit that is a good source of iron, a healthy supply of iron ensures a healthy red blood cell count. Turmeric is the spice which not only gives curries that distinctive yellow colour but also has powerful anti-inflammatory effects and adding black pepper enhances the absorption of the healing compound curcumin found in turmeric.

Hot and Sour Fish Curry Recipe

Preparation time: 10 minutes, plus 10 minutes soaking time

Serves 4


2 tbsp tamarind pulp

800g white fish fillets, such as pollack, coley or cod

1/2 tsp turmeric

1 tbsp sunflower or olive oil

5-6 curry leaves (optional)

1 onion, chopped

1/2 tsp chilli powder

2 tsp ground coriander

1/2 tsp freshly ground black pepper

1/4 tsp salt (optional)

  • Put the tamarind in a small bowl, pour in enough boiling water to cover and leave to stand for 10 minutes.
  • Use a wooden spoon to press the pulp and release the seeds and fibres, then strain through a nylon sieve into a bowl, pressing with the back of the spoon to extract as much juice as possible. Discard the pulp.
  • Rub the fish with the turmeric.
  • Heat the oil in a pan on a medium heat and add the curry leaves, if using, and mix well. Add the onion and fry for 5–7 minutes until lightly browned.
  • Add the chilli powder, ground coriander and black pepper and cook for a minute.
  • Add 150ml water and cook on a low heat for 3 minutes.
  • Add the fish and the salt, if using, and mix carefully. Simmer for a further 3 minutes.
  • Pour in the tamarind juice and simmer for a couple more minutes until the fish is firm and white. Serve hot with plain basmati rice.

For more follow me on Twitter, Instagram and Facebook

Everyday Healthy Indian Cooking

By Manju Malhi
RRP: £8.99
Published in paperback by
ISBN: 9 78142 139 627
Release Date: December 2017
Available from Waterstones and all good book sellers across the UK and Amazon

Leave a Reply

Your email address will not be published. Required fields are marked *