Lightly Spiced Healthy Hake Curry Recipe


This curry was really tasty and light, perfect for some spice in the summer. I can’t believe it comes in at just 152 kcal per portion perfect for the 5:2 diet. Hake is such a good fish to use in curry as it really holds it shape and takes on flavour a bit like cod really. The spices are nice and light and the tomatoes add a really nice freshness. I served ours with some wild rice and enjoyed every mouthful.

Ingredients (serves 4)

  • 1 hake loin, cut into large pieces
  • 1 tbsp vegetable oil
  • 1 cinnamon stick
  • 4 whole cloves
  • 4 green cardamom pods1
  • tsp whole black peppercorns
  • 10 fresh curry leaves
  • 2 banana shallots, peeled and chopped
  • 1 red chilli, deseeded (optional) and finely chopped
  • 1 tbsp grated ginger
  • 3 garlic cloves, finely chopped
  • 6 large tomatoes, chopped
  • 1 tsp turmeric
  • ½ tsp chilli powder
  • 2 tsp ground coriander
  • salt to taste


  1. Heat the oil in a large pan. Add the whole spices and curry leaves, cook for 3-4 mins, then add the shallots. Fry until the onions are soft, then add the chilli, ginger and garlic, fry for another couple of minutes. Tip in the tomatoes and the remaining spices and cook, uncovered, on a low heat for about 5-8 mins. Stir frequently to prevent the spices sticking and burning.
  2. Pour 150ml water into the pan, bring to a simmer, then add the fish. Cover with a lid and cook for 10 mins more. Serve with rice. Enjoy.


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