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SOUTH AFRICAN CAPE MALAY FISH CURRY
April 27, 2021
South African Cape Malay fish curry. This ‘secret recipe’ Cape Malay fish curry hails from one of the steamy kitchens in the vibrant Bo-Kaap area of Cape Town. Rich with spices, and punchy flavours. The recipe was provided by Karen Burns-Booth, editor at www.greatbritishchefs.com
- Prep time: 18-20 mins
- Cooking time: 25-40 mins
- Skill level: Medium
Ingredients
- 1.5kg skinless, boneless plaice fillets, cut into chunks
- 4 tbsp. groundnut oil
- 4 onions, chopped
- 2-4 garlic cloves, crushed
- 1 tsp. ground cumin
- Fresh ginger, thumb sized piece, grated
- 1 tbsp. Cape Malay curry powder or 1 tbsp. mild curry powder, of your choice
- ½ tsp. ground turmeric
- 1 cinnamon stick
- 3 cloves, whole
- 2 bay leaves
- 1 tsp. ground coriander
- Salt and black pepper, to season
- 50ml red wine vinegar
- 500ml fish stock
- 2 carrots, diced
- 175g dried apricots, soaked in warm water and drained
- 2 bananas, sliced
- 2 tbsp. tomato paste
- 3 tbsp. apricot jam
- 6 tbsp. low-fat natural yoghurt
Method
- Heat the groundnut oil in a large pot or saucepan.
- Over a high heat, fry the onions and garlic for around 5 minutes, until softened, stirring continuously. Add the fresh ginger, curry powder and all of the dried spices, continue stirring for around one minute. Season to taste with salt and pepper and reduce the heat slightly.
- Add the red wine vinegar and fish stock, plus all of the other remaining ingredients (except the fish, apricot jam and yoghurt). Cover, reduce the heat, and simmer over a low heat, stirring occasionally until everything is tender for approximately 45 minutes. Add more stock if required.
- Add the fish, and simmer for a further 10-12 minutes or until the fish is cooked through. Turn off the heat.
- Stir in the apricot jam and yoghurt a few minutes before serving.
- Serve this curry with rice ,naan bread and a variety of sambals or chutneys.
Tips
For the best results, mix the ground coriander, cumin and tumeric together into a paste the day before, and cover the fish to marinate in the fridge for 24 hours.
Nutritional information per servings
- Calories454kcal
- Fat13.5g
- Saturates2.5g
- Carbs39.8g
- Sugars36.3g
- Fibre8.2g
- Protein46.5g
- Salt1.6g
Recipe courtesy: Love Seafood
