Bengali Boal fish curry

Recipe contributed by Fathima and Nasima and adapted by Lucy Jessop (ANutr) for Tiffin Walli

Serves 6-8

Total time 45 mins

• 1 tbsp rapeseed or sunflower oil

• 2 onions, finely sliced

• 1 bulb garlic (12 garlic cloves), crushed

• 3-4 bay leaves

• 1 1⁄2 tsp turmeric (haldi) powder

• 1 tbsp coriander (dhaniya) powder

• 1 1⁄2 tsp cumin (jeera) powder

• 1 tsp hot chilli pepper powder, or more/less to taste

• 1 heaped tbsp tomato puree

• 4 fresh tomatoes, chopped or 250ml/1 cup tinned chopped tomatoes

• 1 vegetable stock cube

• 400-500ml water

• 1 small cauliflower, chopped in to small florets (you can also use some of the leaves in place of the spinach)

• 200g green beans, trimmed and cut into short lengths

• 750g Boal fish steaks, defrosted if frozen and well-drained

• 100g fresh spinach leaves ( only use if not using cauliflower leaves)

• Lemon juice, to taste

• 1⁄4 - 1⁄2 tsp salt, optional

To serve

• Fresh green chillies, chopped

• Small bunch fresh coriander, stalks and leaves chopped separately

• Freshly cooked brown rice

Method

1. Heat the oil in a large non-stick casserole (which has a lid).

2. Add the onions. Cover with a lid and cook gently, stirring occasionally until soft (or light brown) – about 5 minutes. Then add the garlic and cook for a couple of minutes until soft.

3. Stir in the bay leaves, ground spices and tomato puree. Cook for 2-3 minutes until fragrant. Add a splash (about 2-3 tbsp) of water if needed.

4. Stir in the tomatoes, increase the heat. Crumble in the stock cube and 400ml boiling water, bring to boil, reduce the heat and simmer gently for 10-15 mins.

5. Then add the fish (submerge in the sauce), cover and cook for 5 minutes. Then scatter the cauliflower and green beans on top (– add a little more water if needed).

6. Cover partially with the lid and simmer gently for 8-10 mins until everything is cooked through – cooking time will depend on the size of your fish pieces. If using, stir in the

   spinach in stages, until wilted.

7. Turn off the heat. Finally add some chopped coriander leaves. Taste – does it

   need salt? Try a squeeze of lemon, then add the 1⁄4 tsp of salt if still needed.

8. Serve with some brown rice (flavored as below). And a salad if you like.

About this recipe

This recipe contains lots of healthy ingredients –

• Contains just over 3 of your 5 a day, if recipe serves 6. If serves 8 = 2.5 portions

• Vegetables such as onion, tomatoes, cauliflower, green beans and spinach–providing important fibre, vitamins and phyto-nutrients

• Boal fish is a good source of protein and iodine.

• Source of heart-healthy omega-3-fatty acids. Boal fish is an oily fish.

• Advice – eat at least one portion of oily fish ( Boal, hilsa, salmon, mackerel or sardines) at least once per week.

• Less oil makes it much better for your overall health – makes this recipe lower in fat and calories.

• Using unsaturated oil – such as rapeseed/sunflower is better for your heart health than ghee, butter or coconut oil. Using this type of fat reduces your risk of developing high cholesterol.

• Brown rice provides fibre and slow-release energy.

HEALTHY COOKING TIPS

• Use rapeseed/sunflower oil for this recipe. Use a tablespoon to measure the amount.

• Cover with a lid to create steam - this means you don’t need as much oil

• Measure 1⁄4 tsp salt at the beginning and add your pinches from here, so you know how much you are using.

• A squeeze of lemon can work well instead of salt

• Throw in some fresh or frozen spinach at the end for extra vegetables

• If using boneless fish, it will take less time to cook

• Boal fish is a freshwater, oily fish and it can be substituted with salmon or trout if desired. Alternatively, a white fish could also be used ( cod, haddock, pollock, seabass, mullet).

• Use frozen veg mix for convenience – these vegetables still retain their nutritional value and are just as nutritious as fresh vegetables.