Modified Caribbean Fish Curry

Modified Caribbean Fish Curry

Preparation time: 10

Cooking time: 20

Number of servings: 2

Carbon Footprint (per serving): 1.36 kgCO2e

Recipe submitted by: Dr Tanefa Apekey & Dr Sally Moore (Leeds Beckett University, University of Leeds & Feel Good Factor)

Ingredients

  • 250g smoked haddock, fresh and boneless.
  • 125g cod fish, boneless.
  • 3 cloves of garlic, chopped.
  • Half scotch bonnet pepper, chopped.
  • 4 spring onions, chopped.
  • 4 stems fresh thyme.
  • 1 small root ginger, peeled and finely chopped.
  • 50g Fresh carrots, peeled and sliced.
  • 1 teaspoonful curry powder.
  • 1/2 teaspoonful black pepper.
  • 1/2 fresh Lemon.
  • 50g fresh tomato or 50g tinned chopped tomato.
  • 1 large onion, chopped.
  • 4 sprays live oil spray.
  • 3 teaspoonful of reduced fat coconut milk.
  • 1 cup of water or more.

Method

  1. Warm lidded cooking pot or frying pan at low heat and spray with 4 sprays of olive oil spray.
  2. Stir in chopped onions, ginger, garlic and spring onions, and increase the heat to medium.
  3. Add the curry powder and keep stirring until the onions soften and everything starts to clump together.
  4. Add the chopped tomato, cover the pot with the lid and bring to a simmer.
  5. Add carrot, thyme, coconut milk and water.
  6. Pop the lid and simmer for 5 minutes.
  7. Add the haddock and cod plus a squeeze of lemon and black pepper.
  8. Cover and leave to simmer for another 10 minutes or until the haddock and cod are just cooked and flaking.
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Equipment

  • Access to kitchen hob.
  • Cooking pot or frying pan.
  • Sharp knife.
  • Peeler.
  • Teaspoon or teaspoon measurer.
  • Weighing scales.
  • Cup or cup measurer

Considering Carbon Footprint

Carbon footprint (per serving): 1.36 kgCO2e. This is the same as making 65 mugs of tea.*

Interested in learning more? Click here.

*Calculations made using the Carbon Footprint Calculator created by the Consumer Data Research Centre at University of Leeds.

Nutritional Information

Per 100g of edible portion:
Energy (kcal / kJ): 50kcal / 211kj
Total Fat (g): 0.5, of which saturated fatty acids (g): 0.2
Carbohydrates (g): 3.6, of which sugars: 2.1
Dietary fibre (g): 1.0
Protein (g): 7.2
Salt (g): 0.22

More Useful Information

This recipe is part of a series of modified African and Caribbean recipes, developed by Leeds Beckett University, University of Leeds, Feel Good Factor & Leeds ACTS. Read more about this project here.

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