30 minute curry from scratch… delicious!

imageI had a good laugh the other day. My female Crossfit and weight training buddies will like this one. I was invited to a ball, you know the kind, fancy dress, high heels etc. Anyway, a lady of rather slim stature commented that maybe I wouldn’t want to go to a ball because I do Crossfit. Something to do with my well formed thighs and glutes LOL. I was amused. My first instance of being muscle shamed!

Anyway, I love my muscles and I love feeding them too. So there I was in the kitchen last night. We’d had a long day. The kids sure do keep us busy. I was planning on a nice boring piece of grilled fish with salad when the husband said “how about fish curry”. Now being a lady of meek and mild temperament, I shouted “are you pi**ed. It’s 7.10pm”. Anyway, the crux of the story is that 30 minutes later, a fish curry hit the table (not actually). He put me in the mood (for curry that it is). I know, I’m not funny!

Here it is….30 minute curry from scratch. You could add any protein source you fancy to this and the kids love it even my fussy 11 year old. This is an Indian style sauce.


1 teaspoon of mustard seeds
1 teaspoon of fengeek seeds
1 teaspoon of garam masala or curry powder
1/2 teaspoon of chili flakes
Thumb sized piece of grated ginger (or 1 teaspoon of ground ginger)
Thumb sized piece of grated tumeric (or 1 teaspoon of ground tumeric)
Handful of curry leaf (optional)
1 finely chopped onion (it’s best blitzed in a blender)
400g box or tin of chopped tomatoes (or 8 chopped tomatoes)
600ml of fresh coconut milk (or a can with enough water to make it to 600ml)
Salt to taste
2 to 3 tablespoons of coconut oil


Protein of choice; I put my fish in the oven to bake whilst I made the sauce. I used salmon, mahi and shrimp.

Heat the oil in a shallow pan. Add the seeds and wait for them to pop. Add the other spices and curry leaves and combine. Add the onion and sautée for 5 minutes, add the tomatoes and mix through. Cook for 5 minutes. Add the coconut milk and leave to simmer for 10 to 15 minutes. Season and add your protein. Eat. How easy is that! This serves 4 for dinner with enough sauce left over to feed two for lunch the next day!

I adapted this from a Jamie Oliver recipe. Thanks Jamie!!

Leave a Reply

Your email address will not be published.