One-pan coconut fish curry pie
- Dr Chintal Patel
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Serves 2
Easy
Prep: 20 mins
Cook: 45 mins
A star rating of 4 out of 5.8 ratingsRate
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This is a delicious and comforting fusion pie, combining a spiced coconut fish curry with a light, crispy layer of filo pastry. I’ve used haddock but any firm fish works.
Easily doubled
High-fibre
Low calorie
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Ingredients
Nutrition
Units:
MetricUS
-
250g sweet potatoes
cut into cubes
-
2 tsp olive oil
-
1/4 tsp mustard seeds
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1 tsp garlic paste
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100g cherry tomatoes
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150ml low-fat coconut milk
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1/2 tsp turmeric
-
Handful of coriander
chopped
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280g haddock
cut into small chunks
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160g frozen petit pois
-
60g filo pastry
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Nutrition: per serving
-
kcal460
low
-
fat11g
-
saturates6g
-
carbs51g
-
sugars17g
-
fibre10g
high
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protein33g
high
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salt0.6g
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Method
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step 1
Heat the oven to 200C/180C fan/ gas 6. Cook the sweet potatoes in boiling water for 7-10 mins. Drain and set aside.
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step 2
Heat 1 tsp oil in a 20cm ovenproof pan over medium heat. Add the mustard seeds and as they start to pop, add the garlic and curry leaves. Stir for 1 min to prevent burning.
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step 3
Stir in the tomatoes, coconut milk, turmeric, coriander and a pinch of salt. Bring to a simmer. Cover and cook on a medium heat for 5-7 mins until the tomatoes are soft. Uncover and stir in the petit pois and sweet potatoes. Nestle in the fish.
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step 4
Roughly scrunch the filo sheets and use them to cover the curry.
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step 5
Brush the filo with the remaining 1 tsp oil. (You can add a pinch of turmeric to the oil before brushing for added colour). Bake for 20 mins or until the pastry turns crisp and golden. Serve immediately.
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A star rating of 4 out of 5.8 ratings
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