Coconut Fish Curry

Recipe contributed by Atoshi and adapted by Lucy Jessop (ANutr) for TiffinWalli

Serves 4

Total time 45 minutes

For the marinade

• 500g white fish, such as cod, pollock, hake or haddock (choose MSC certified to check its sustainable), cut into 4cm chunks

• 1⁄4 tsp chilli powder

• 1⁄4 tsp ground turmeric

• Juice of half lemon

For the masala

• 2 tsp rapeseed oil

• 1 1⁄2 tsp black mustard seeds

• 5-10 curry leaves, as desired

• 1 large onion, chopped

• 50g piece root ginger, grated

• 4 garlic cloves, grated

• 1 red chilli, deseeded if preferred

• A small handful of fresh coriander, stalks and leaves chopped separately

• 1 1⁄2 tsp ground turmeric

• 1 tsp each ground coriander and ground cumin

• 2 tomatoes, chopped

• 1 x 400ml tin light coconut milk (or 200ml light coconut milk and 200ml vegetable stock

• 1⁄2 vegetable stock cube

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

• 1 lemon or lime, cut into wedges

• 1-2 tbsp desiccated coconut, optional, lightly toasted to serve

Method 2

1. Prepare the fish by tossing it in chilli, turmeric and lemon juice. Set aside.

2. Heat the oil in a large, deep, non-stick lidded pan over a medium heat. Add the mustard seeds and curry leaves. Stir well over a medium heat. When they start to pop, add the onion, cover and cook gently for 5 minutes.

3. Add the ginger, garlic, red chilli and coriander stalks only (save the leaves for later).

4. Cook for 2-3 minutes, stirring without the lid.

5. Stir in the ground spices and tomato – cook for 2-3 minutes further, or until fragrant and the liquid has evaporated.

6. Add the coconut milk and stock cube. Slowly bring to the boil. Simmer for 10 minutes.

7. Add the green beans and cook for 2 minutes before adding the fish. Simmer for 5-7 minutes until the fish is cooked and the beans are tender.

8. Add lemon/lime juice to taste. Taste and season with a small pinch of salt if required.

9. Finish with chopped coriander and toasted coconut if you like.

About this recipe

• White fish is a lean source of protein and a good source of iodine – important for our thyroid health which supports our metabolism. White fish is a very important food for pregnant women, as iodine is an important nutrient for the baby’s brain development.

• It is advised that we eat at least 2 portions of fish per week, one should be oily (mackerel, salmon, Hilsa)

• Onions, tomato and green beans contribute to your 5-a-day, providing fibre and important vitamins and minerals. Add handful of spinach if you like.

• Light coconut milk is lower in saturated fat – it is essentially watered down – so you could use full fat, but only use half the tin and add water, but you’re less likely to do this and it could cause waste.

• Serve with brown rice or wholewheat chapatis – provide more fibre.

Wholewheat chapattis ( by Zaki)

Serves 8

Total time 20 minutes

• 300g wholemeal flour (Elephant Atta Chakki Gold) (or half and half – plain and wholemeal)

• 1⁄2 tsp salt

• 1 tbsp olive oil, optional

• 150-175ml hot water

Method

1. Mix the flour and salt together in a large bowl.

2. Add the oil (if using) and enough hot water to bring the dough together.

3. Knead for 5-10 minutes, until soft and springy – it should bounce back when pressed

4. Set aside or chill for at least 20 minutes – this allows the gluten to develop.

5. Knead again briefly divide into 8 equal-sized pieces. Roll into balls.

6. Roll out on a lightly floured surface using a rolling pin into 15-18cm rounds.

7. Preheat a heavy, cast iron pan/ non-stick frying pan until very hot.

8. Add a chapatti, reduce the heat to medium – cook for 30 seconds or until the surface starts to bubble, press firmly with a small spoon in places, to help the chapatti puff up, using tongs flip over and cook for 30-40 seconds until golden.