Recipes
India Ingredients (4 Servings)
- 10 ml (1 tbsp) olive oil
- 2 grated onions
- 2 long green chillies, deseeded and thinly sliced
- 2 garlic cloves, finely chopped
- 4 cm piece fresh ginger, peeled and grated
- 2 tsp ground cumin
- 2 tsp ground turmeric
- 2 tsp garam masala
- 2 tsp coriander
- 2 cardamom pods, split
- 2 bay leaves
- 140 ml reduced-fat coconut milk
- 5 tbsp water
- 600 gr skinless white fish fillet
- Juice of half a lime
Nutritional values (per serving)
Calories270 kcal
Fat11 g
Sodium149 mg
Carbohydrates11 g
Protein27 g
Phosphorus347 mg
Potassium745 mg
Calcium139 mg
Fiber2 g
Directions
Pour the olive oil on a large, heavy based saucepan. Fry the onion over a medium heat stirring frequently for about 10 min until softened and beginning to colour. Stir-in the chillies, garlic, ginger, ground spices, cardamom seeds and bay leaves then cook for approx. 1 min.
Pour-in the coconut milk, water then bring to the boil. Reduce the heat and simmer half covered for approx. 5 mins.
Add the firm fish and continue to simmer half covered stirring occasionally and taking care not to break up the fish pieces. Cook for approx. 10 mn. Season to taste and stir-in the lime juice. Serve with sprinkles coriander (serve with rice).