Use a sustainable white fish like hake and serve up this healthy, Indian spice-pot with green beans, cauliflower and brown rice.
Ingredients- Serves 4
- 1 onion cut into quarters
- 2 peeled garlic cloves
- 2 cm piece ginger, peeled and roughly chopped
- 1 red chilli roughly chopped
- A bunch of coriander, leaves separated from stems
- 1 tbsp olive oil
- 1 tsp black mustard seeds
- a small handful curry leaves (optional)
- ½ tsp turmeric
- 1 tsp ground coriander
- 1 tsp ground cumin
- 400g plum tomatoes, diced
- 2 tbsp tamarind paste
- sustainable firm white fish (such as hake or pollack) 500g, skinned and cut into 4cm cubes
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 an cook with lid on until the tomatoes start to break down.
Step 2 Stir in the fish, cover and simmer for 5 minutes until cooked. Serve with brown basmati rice, broccoli and green beans.
Adapted from From Olive magazine