South African Cape Malay fish curry

Recipe Author: Karen Burns-Booth

A photograph of South African Cape Malay fish curry

This 'secret recipe' Cape Malay fish curry hails from one of the steamy kitchens in the vibrant Bo-Kaap area of Cape Town. Rich with spices, and punchy flavours. 

Prep Time: 18-20 mins
Cook Time: 25-30 mins
Skill Level: Competent Cook
Serves 6

Ingredients

  • 1.5kg skinless, boneless plaice fillets, cut into chunks
  • 4 tbsp. groundnut oil
  • 4 onions, chopped
  • 2-4 garlic cloves, crushed
  • 1 tsp. ground cumin
  • Fresh ginger, thumb sized piece, grated
  • 1 tbsp. Cape Malay curry powder or 1 tbsp. mild curry powder, of your choice
  • ½ tsp. ground turmeric
  • 1 cinnamon stick
  • 3 cloves, whole
  • 2 bay leaves
  • 1 tsp. ground coriander
  • Salt and black pepper, to season
  • 50ml red wine vinegar
  • 500ml fish stock
  • 2 carrots, diced
  • 175g dried apricots, soaked in warm water and drained
  • 2 bananas, sliced
  • 2 tbsp. tomato paste
  • 3 tbsp. apricot jam
  • 6 tbsp. low-fat natural yoghurt

Cooking Steps

  1. Heat the groundnut oil in a large pot or saucepan.
  2. Over a high heat, fry the onions and garlic for around 5 minutes, until softened, stirring continuously. Add the fresh ginger, curry powder and all of the dried spices, continue stirring for around one minute. Season to taste with salt and pepper and reduce the heat slightly.
  3. Add the red wine vinegar and fish stock, plus all of the other remaining ingredients (except the fish, apricot jam and yoghurt). Cover, reduce the heat, and simmer over a low heat, stirring occasionally until everything is tender for approximately 45 minutes. Add more stock if required.
  4. Add the fish, and simmer for a further 10-12 minutes or until the fish is cooked through. Turn off the heat.
  5. Stir in the apricot jam and yoghurt a few minutes before serving.
  6. Serve this curry with rice, naan bread and a variety of sambals or chutneys.

Nutritional information per serving

Calories 454kcal
Fat 13.5g
Saturates 2.5g
Carbs 39.8g
Sugars 36.3g
Fibre 8.2g
Protein 46.5g
Salt 1.6g
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