This tasty curry made with white fish and chickpeas contains 40g of protein to fill you up without weighing you down. It’s packed with nutrients and spices with health benefits and is perfect for those looking to eat healthily and reduce their glycemic load. The GL or glycemic load diet reduces your intake of starchy foods, putting the emphasis on vegetables and protein.
Fish Curry With Chickpea Rice Recipe
Ingredients (Serves One)
- 150g any firm white fish, cut into thick chunks
- 1tbsp peanut oil
- 1cm fresh ginger, finely diced
- 1 garlic clove, finely chopped
- ½ onion, peeled and finely chopped
- 1tsp garam masala
- ¼tsp hot chilli flakes
- ¼tsp freshly ground black pepper
- ¼tsp turmeric
- ¼tsp cayenne pepper
- 100g chopped tomatoes
- 50ml cold water
- 1tbsp lemon juice
- ¼ fresh red chilli, deseeded and chopped finely
For the rice:
- 40g uncooked basmati rice
- ½tbsp extra virgin olive oil
- ¼ onion, chopped
- ½ garlic clove, crushed
- Pinch of cayenne pepper
- 100g chickpeas, drained and rinsed
- Zest of ¼ fresh lemon
- Handful of fresh coriander, roughly chopped
- Low-fat Greek yoghurt, to serve
Heat the oil over a high heat in a large frying pan, and quickly fry the fish for around 30 seconds. Remove the fish and place on kitchen paper on a plate. Reduce the heat and add the ginger, garlic and onion to the pan. Cook until golden then add the garam masala, chilli flakes, pepper, turmeric and cayenne and stir for 30 seconds. Add the tomatoes and water to the pan, stir, and add the lemon juice. Put the fish gently back into the pan, cover with the sauce, sprinkle with fresh chilli and allow to cook for 10 minutes.
Cook the basmati rice as instructed on the packet. Heat the olive oil over a medium heat and cook the onions until golden. Then add the garlic and chickpeas and the cooked rice. Stir-fry for a couple of minutes, add the lemon zest and coriander and serve hot, with the yoghurt on the side.
Recipe from Nigel Denby and Sue Baic, The GL Diet for Dummies (£9.99, John Wiley)
Each serving contains 586 calories, 60g carbohydrates, 40g protein, and 21g fat.
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Lucy Miller is an experienced journalist who has worked across a range of health and fitness titles. She was the fitness and nutrition editor at Men’s Fitness UK, and has also been fitness editor of both Health & Fitness UK and Women’s Fitness UK. Lucy qualified as a NASM-certified personal trainer and nutritionist in 2008.