South Indian fish curry with chickpeas

2 of 5-a-day 2 servings 30-60 minutes 600 kcal or less fibre fish curry keralan fish vitamin c

N/A

Source

Ingredients

1 tsp rapeseed oil

1 onion , halved and sliced

1 tsp ground turmeric

1 tsp black mustard seeds

½ tsp cumin seed

¼ tsp ground fenugreek

¼ tsp chilli flakes

½ thumb-sized piece ginger , finely chopped

1 large garlic clove , finely grated

400g can chopped tomato

210g can chickpea , drained

½ fish stock cube, crumbled

2 tbsp tamarind paste (optional)

350g fresh mackerel , cut into thick pieces (or use boneless fillets if you prefer)

250g pack cooked brown rice

25g flaked almond

small bunch coriander , chopped

Method

Heat the oil in a wide, non-stick covered pan. Add the onion, put on the lid and cook for 5 mins, stirring occasionally, until golden. Add the whole and ground spices, the ginger and garlic, stir for about 30 secs to release their flavours, then pour in the tomatoes and a can of water, the chickpeas and stock cube. Cover and leave to cook for 20 mins.

Stir in the tamarind (if using), add the mackerel, then cover and cook for 8 mins more. Meanwhile, heat the rice following pack instructions, then tip into a bowl and toss with the almonds and coriander. Serve with the curry.