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Tenga Fish Curry

Tenga Fish Curry


This tomato-based fish curry is a popular palate cleanser

  • Feeds 4 Feeds 4
  • Ready in 40 minutes

Each serving contains

  • Energy
    1066kj 253kcal
  • Fat
    Low 6%
  • Saturates
    Low 3%
  • Sugar
    Low 5%
  • Salt
    Low 3%

% of adult’s reference intake | Carbohydrates per serving : 33g

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  • 400g pack Co-op vine ripened tomatoes
  • Juice of ½ lemon
  • 1 tbsp Co-op olive oil
  • 8 garlic cloves, sliced
  • ½ onion, finely chopped
  • 1 tsp turmeric
  • 360g cod fillets (or other white fish of your choice), cut into 3cm chunks
  • 300g long grain white rice, to serve


  1. Cook the tomatoes in a pan of boiling water for 30 seconds, then drain and set aside to cool
  2. Blitz the tomatoes and lemon juice together in a food processor
  3. Put the oil in a saucepan over a medium heat and cook the garlic for a few minutes, until golden
  4. Add the onion and cook for 5-10 mins, then add the turmeric and cook for 5 mins more
  5. Pour the tomato mixture into the pan, and simmer for 5 mins
  6. Place the cod in the pan, adding boiling water to cover the fish if necessary, and simmer for 8-10 mins, until the fish is cooked through
  7. Season with black pepper to taste then serve with rice

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