Seafood, tomato & chickpea curry

Seafood, tomato & chickpea curry

Make a small amount of fish go a long way in this simple, spicy midweek curry, packed with healthy ingredients

5 out of 5 stars(1) Rate this recipe
HealthyHigh protein2 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare5 mins
  • Cook25 mins
  • Total time30 mins

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Ingredients

  • 1 tbsp Essential Vegetable Oil
  • 2 Essential Onions, thinly sliced
  • 60g Madras spice paste
  • 400g can Essential Chickpeas
  • 400g can Essential Chopped Tomatoes
  • ½ x 25g pack coriander
  • 3 frozen Essential Pollock Fillets
  • 150g frozen Essential Raw King Prawns
  • 2 plain naans, warmed

Method

  1. Heat the oil in a large saucepan and fry the onions for 8 minutes, stirring frequently until deep golden. Lift ½ out onto a plate. Add the Madras paste to the pan and cook, stirring, for 3 minutes.

  2. Tip in the contents of the cans of chickpeas (including the water) and tomatoes. Heat until simmering, cover with a lid and cook gently for 5 minutes. Reserve a few sprigs of coriander for garnish, and finely chop the remainder.

  3. Add the fish and chopped coriander to the pan, then cover and cook for 6-8 minutes. Add the prawns, pushing all the fish down into the sauce. Cook for 5 minutes more, uncovered, until the prawns are pink and cooked through and the fish is opaque and flakes easily with a fork. Break up the fish with the edge of a wooden spoon. Transfer to shallow bowls and scatter with the fried onions and remaining chopped coriander. Serve with the naans.

Cook’s tip

Madras spice paste is a fiery, flavour-packed blend of curry spices, perfect for lamb, chicken, fish or vegetable-based curries.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,952kJ/ 463kcals

Fat

11g

Saturated Fat

1.9g

Carbohydrates

50g

Sugars

11g

Fibre

6.8g

Protein

38g

Salt

1.1g

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Overall rating (5/5)

5 out of 5 stars1 rating