Ingredients
- 600 g firm white fish fillets (such as hake, pollock or cod), cut into large chunks
- ½ tsp ground turmeric
- ½ tsp sea salt
- 2 tbsp coconut oil
- 1 tsp black mustard seeds
- 15 curry leaves
- 1 onion, finely sliced
- 3 garlic cloves, sliced
- 1 tbsp grated fresh ginger
- 2 green chillies, slit
- 1 tsp ground coriander
- 1 tsp Kashmiri chilli powder or paprika
- 2 tomatoes, chopped
- 400 ml tin coconut milk
- 1 tsp tamarind paste, or the juice of 1 lime
- Coriander leaves, to serve
Method
- Season the fish: rub the fish with the turmeric and salt and set aside.
- Temper the spices: heat the coconut oil in a wide pan. Add the mustard seeds and, when they pop, the curry leaves. Add the onion and cook for 8 minutes until soft and golden.
- Add the aromatics: add the garlic, ginger and chillies for 2 minutes, then the ground spices for 30 seconds. Add the tomatoes and cook for 5 minutes until soft.
- Simmer: pour in the coconut milk and tamarind and simmer for 5 minutes.
- Cook the fish: add the fish and simmer very gently for 5–6 minutes, until just cooked. Shake the pan rather than stirring, so the fish doesn't break up.
- Serve: scatter with coriander and serve with cauliflower rice for keto, or rice.
Why it's good for you: Fish provides lean protein, iodine and selenium, and coconut milk and spices make it a warming, satisfying meal. Turmeric, ginger and black mustard seeds are staples of Keralan cooking and traditional Ayurvedic medicine. For more omega-3 fats, you can use salmon or mackerel instead.
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