Red (Panang) Fish Curry 'Lite'



This is one of my favourite recipes; it's a variation on a traditional red (or green) curry, which I used to love but decided all that saturated-fat laced coconut milk wasn't too good for me. My mother in law suggested I try substituting the coconut milk with carnation brand evaporated milk, and using a few drops of coconut essence - this worked a treat. You can now buy the carnation milk with the coconut flavour infused; I love it!

Works best with grenadier; rockling isn't bad either. Also great with chicken - which we actually cook most of the time.

Thai Gourmet's Panang Curry Paste is actually quite difficult to source, but worth it; as of January 2007 neither Coles nor Safeway stocked it, although Bi-Lo only recently added it to their range. IGA supermarkets stock it by the pallet-load.

Try not to add too many vegies; only add three or four.

Fish Fresh, firm, boneless white fish - Trevally, Blue Grenadier, etc
1 can
Evaporated Milk Carnation brand, 'Lite & creamy', cocunut flavour
1 tbsp Sesame Oil I don't use much oil
3 tbsp Curry Paste I use 'Thai Gourmet' Panang Curry Paste
1 tbsp Lime Juice I use Bi-Lo brand; damn cheap
2 tbsp
Fish Sauce Optional; could use soy or oyster sauce
2 tbsp Lemongrass I use lemongrass in a tube from 'Gourmet Garden'
1 knob Ginger Grated finely
3 Spring onions Finely chopped
1 bunch Coriander
4 Kaffir lime leaves
3 Zucchinis Sliced
1 Green capsicum Sliced
1 handful Green beans Top and tailed
2 Tomatoes Sliced, to serve
3 cups Cooked Rice
2 cups Milk
1 Start cooking rice prior to preparing the curry.
2 Heat sesame oil in a deep fryman and cook 2 tablespoons of curry paste, lemongrass and ginger on a moderate heat for 2 minutes. Add fish sauce, carnation milk and bring to boil for 2 minutes. Add kaffir lime leaves, spring onions and simmer on very low heat while fish is prepared.
3 Slice fish into large 'bite sized' pieces and coat in a bowl with 1 tablespoon of curry paste and lime juice. Heat work, frypan or bbq plate, add oil if required and sear fish on each side so browned but not cooked through. Cook fish in several batches if required; do not overfill frypan or else fish will seal and become mushy.
4 Once fish is seared, gently place in curry sauce, add vegetables (but not tomato), handful of chopped coriander leaves, and simmer for five minutes. You may need to add some milk.
5 Cook until fish and vegetables are cooked through. Add tomatos 1 minute from end.
6 Serve on top of cooked rice; sprinkle remaining coriander on top.


Copyright © Ben Jensen 2005 - 2007



Contact the Webmaster

Web The Cattery