Last night we tucked into this amazing Goan inspired Fish curry that was filled with speed foods and topped with a salsa brimming with super free speed foods. For those of you who aren’t familiar with Slimming World free foods are foods that you can eat as much of as you want when ever you want but they ask that every time you eat at least 1/3 of your meal/ snack is super free. Most fruit and veg is super free but some isn’t so be sure to check your hand books. Speed foods are foods that are either free or super free that will boost your weight loss such as some fish, Quorn, some beans, and some fruit and veggies among other things (again check you hand books). for more info on this and to see my weeks worth of super free and speedy meals check out this post.
If you are looking for a really authentic dish this one might not be for you as I have substituted a few ingredients and added extra veg to make this dish really healthy, having said this for me it has all the fragrant spicing and flavour of an authentic Goan Fish Curry.
Luke gave this meal 8/10 he even ate up all the salsa and has taken the leftovers for his lunch today. It is packed with 9 different speed foods and has 6 different super free foods in it.
Goan inspired fish curry with dhal. Syns on extra easy = 0**
Ingredients (serves 4)
- Fish of your choice I used pollack and scallops
- 2 large onions finely sliced
- 2 carrots sliced
- 4 cloves of garlic chopped
- 1 thumb of ginger grated
- 2 deseeded red chilies
- 1/2 tin of chopped tomatoes
- 1tbsp artifical sweetener
- 1 cup of red lentils
- 2 cups of Chana Dhal aka Chickpea dhal *
- 2 pints of veggie stock
- ground coriander
- ground cumin
- madras curry powder
- Garam Masala
- Wash the Chana Dhal in three changes of warm water and then cover with clean water and leave to soak for 30 minutes.
- On a low heat cook the onions, garlic, chili and ginger in some fry light (1 cal per spray cooking oil). Your aim is to cook them slowly for as long as possible, you want soft onions that haven’t browned too much.
- Add the tomatoes and simmer for a few minutes.
- Add the dry spices (I added about 2 tbsp of garam masala and madras curry powder and then about 2 tsp of the rest.
- Cook the mixture for a further 5 minutes to get the spices going.
- Season to your taste with salt pepper and sweetener (remembering you are going to add the stock which can be quite salty)
- Add the red lentils and drained chana dhal to the mixture and stir for 1 minute.
- Add enough of the stock to generously cover the mixture, turn up the heat and boil for ten minutes
- Turn down the heat and simmer for 40 minutes (adding the carrots half way through)
- Keep checking the curry, if it looks to be drying out add more stock, you may not use all the stock.
- pan fry (in spray light) or grill your fish and add last minute to your curry to stop it falling apart.
- 1 onion finely sliced
- 1 pepper chopped
- 8 cherry tomatoes quartered
- 6 chopped baby sweetcorn
- a big handful of chopped fresh coriander
- juice of a lemon
- a sprinkle of dried chili flakes
Combine all ingredients in a bowl and toss together, serve on top of your curry and rice.
Have a go and let me know what you think, or better still do you have any tasty curry ideas?
*I used the dried version which is free, some pre cooked tinned versions have high syn values so stick to dried or make sure you check the syn values of your tin.
** Although I make every effort to correctly work out syns values, please be aware that syn values may vary depending where you buy certain items and that being human I do make mistakes. If using my recipes please double check the syn value for yourself, I would hate a mistake to sabotage anyone’s weight loss.