Ingredients
- onion 1, quartered
- garlic 2 cloves, peeled
- ginger 2 cm piece, peeled and roughly chopped
- red chilli 1, roughly chopped
- coriander a bunch, leaves separated from stems
- oil
- black mustard seeds 1 tsp
- curry leaves a small handful (optional)
- turmeric ½ tsp
- ground coriander 1 tsp
- ground cumin 1 tsp
- plum tomatoes 400g, diced
- tamarind paste 2 tbsp
- sustainable firm white fish (such as hake or pollack) 500g, skinned and cut into 4cm cubes
- cooked basmati rice to serve
Method
-
Step 1
Blend the onion, garlic, ginger, chilli and the coriander stems in a blender until it makes a paste. Heat 1 tbsp oil in a pan and fry the black mustard seeds and curry leaves until fragrant. Add the paste. Fry for 2 minutes then add the turmeric, coriander and cumin. Fry for 2 minutes more then add the tomatoes and the tamarind with 200ml of water until the tomatoes start to break down.
-
Step 2
Stir in the fish, cover and simmer for 5 minutes until cooked. Serve with rice.
Nutritional Information
- Kcals 206
- Fat 6.5g
- Saturates 0.9g
- Carbs 11g
- Fibre 2.1g
- Protein 24.8g
- Salt 0.4g
