Dr. Hennigar’s Favourite Curry!

Comfort foods evolve as we become healthier and try new foods. A decade ago when bland pasta was my preference, there’s no way I would have been able to predict this change in my tastes. So happy to have made it into culinary heaven.

If you’re into spices, you’re going to love this recipe. When you eat it you’ll probably agree that it’s creator, Jamie Oliver, is a genius. I have to admit that the chili powder, mustard seeds and curry leaves left me humming and hawing a bit but don’t let it deter you. My favourite parts of cooking it are how easy it is and the aroma that fills my kitchen.

Here’s the recipe link, the changes I make and some notes on changes to make it Low FODMAP or grain free.

Ingredients

5 tablespoons ghee/coconut oil (I use ghee or coconut oil to avoid the inflammatory Omega 6 content of the oils he originally recommended)
3 tablespoons brown mustard seeds
1 handful fresh curry leaves , picked off their stalks  (Pete’s Fine Foods in Halifax carries fresh curry leaves, they usually keep them in the back so ask if they’re in stock)
2 teaspoons cumin seeds
1 teaspoon garam masala
1½ teaspoons chilli powder
2 teaspoons turmeric
3 red chillies , deseeded and finely sliced
2 large thumb-sized pieces fresh ginger , peeled and grated
6 cloves garlic , peeled and finely chopped
2 onions , peeled and finely chopped
2 handfuls basmati rice
565 ml water
600 g fish , from sustainable sources, ask your fishmonger, skinned, filleted and cut into 2-3 inch chunks
400 ml premium full fat (Jamie recommended light coconut milk)
sea salt
freshly ground black pepper
2 limes , juice of (REMEMBER THIS STEP, so delicious!)
1 handful fresh coriander , roughly chopped
3 tablespoons freshly grated coconut (optional)

Method

Get yourself a big pan and heat up your oil, then add the mustard seeds, curry leaves, cumin seeds, garam masala, chilli powder and turmeric. Cook for a few minutes and you’ll get the most amazing smells filling the room from all these spices. Then add the chillies, the ginger, the garlic and the onions. Continue cooking slowly until the garlic and onions are soft. Then add the rice and the water. Bring to the boil then reduce the heat and simmer gently for 15 minutes. Add your fish and the coconut milk with a little more water and a pinch of salt. Put the lid on the pan and simmer for a further 10 minutes, then stir well to break up the pieces of fish. Taste and correct the seasoning with salt and pepper, then just before you serve it squeeze in the lime juice and stir in half the coriander. Serve in warmed bowls, sprinkle over some freshly grated coconut, if you have it, and rip over the rest of the coriander.

Want to make some changes?

 

Low FODMAP?

  • Go light on the rice and use jasmine white rice instead of basmati.
  • Forgo the onion and add a bunch of green onions diced when you add your fish.
  • Use creamed coconut instead of a can of coconut if you react to guar gum thickeners common in coconut milk, or you can make your own!

Grain free?

  • Substitute the rice for cauliflower ground up in a food processor and reduce the water added to the curry since the cauliflower won’t absorb water like rice does.
  • Sweet potatoe noodles can also be cooked separately and then added in after to your quantity you desire.

Want a curry and not a soup?

  • Don’t add the water that the recipe calls for and cook your rice separately for a thicker curry sauce.

What fish should you use?

  • My personal favourite is cod, but haddock, calamari, mussels and others all lend themselves well to this dish

Have an oops? No worries!

  • Last time I made this I ended up putting chipotle chili powder in instead of regular hot chili powder. Decided to run with the theme and used two fresh jalapeños instead of the red chilli and added another 2 teaspoons of regular chili powder. Still amazing!

Hope you enjoy this recipe as much as I did!

 

By | 2018-01-20T22:05:00+00:00 January 6th, 2016|

About the Author:

I've always loved writing, creatively and otherwise. My blog is the way that I communicate what you need to know about the latest topics I am researching and also give you my time tested tips for living a functional life.