Rohu Fish Curry with cauliflower

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

Serves 4-6

Total time 40 minutes

Ingredients

• 500g Rohita Fish- 6-8 pieces (or you can use salmon steaks on the bone)

• 1 tsp turmeric powder

• 1 tsp chilli powder, or less to taste

• 1 tbsp rapeseed oil

• 2 onions, finely chopped

• 4-5 garlic cloves, finely chopped, crushed or grated

• 250-300ml water

• 2 tsp coriander powder

• 1 tsp cumin powder

• 250ml/1 cup tomato passata or finely chopped fresh tomatoes

• 1 cauliflower, chopped into small florets

• 1 small bunch coriander, chopped

• 1-2 green chillies, (deseeded if preferred). finely sliced

• A wedge of lemon, optional

• *[1 tsp salt for the whole recipe]

Method

1. First prepare the fish. Rub the fish with 1⁄2 tsp turmeric powder and 1⁄2 tsp chilli powder.

2. Heat 1⁄2 tbsp oil in a large non-stick casserole pan (which has a lid). Add the fish and fry for 2 minutes over a high heat, then turn over and cook for a further 2 minutes. Remove to a plate, cover with foil and set aside.

3. Return the pan to the heat, add 1⁄2 tbsp more oil. Add the onions and a pinch of salt. 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.

4. Stir in the remaining turmeric powder, cook for a minute then stir in the remaining chilli powder.

5. Add a splash (about 2-3 tbsp) of water if needed. Then add the cumin and coriander powder and stir for 1-2 minutes to allow the spices to mix.

6. Add tomato passata and 250ml water, bring to boil. Cover and simmer gently for 10 mins.

7. Then add the fish and cauliflower – add a little more water if needed. over with the lid and cook for 6-8 mins until cooked through.

8. Turn off the heat. Finally add coriander leaves and green chill. Taste – does it need salt? It may need another small pinch. Try a squeeze of lemon.

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

About this recipe

• This recipe contains lots of healthy ingredients – vegetables such as onion, tomatoes and cauliflower – providing important fibre and vitamins.

• fish is a good source of protein and iodine.

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

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

• serving this curry with brown rice makes it very balanced and nutritious dish.

• Brown rice provides fibre and energy.

HEALTHY COOKING TIPS

• Use rapeseed oil for this recipe

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

• Measure 1⁄2-1 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.