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Tomato & tamarind fish curry

Use a sustainable white fish like hake and serve up this healthy, Indian spice-pot with green beans and coriander

  • Prep: 10 mins
    Cook: 25 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 224
  • Carbohydrates 11
  • Saturated Fat 1
  • Sugar 9
  • Protein 31
  • Fat 7
  • Fibre 4
  • Salt 0.6

Nutrition per serving

  • Calories 224
  • Carbohydrates 11
  • Saturated Fat 1
  • Sugar 9
  • Protein 31
  • Fat 7
  • Fibre 4
  • Salt 0.6

Ingredients

  • 6 garlic cloves
  • 1 red chilli, roughly chopped (deseeded if you don't like it too hot)
  • thumb-sized piece ginger, peeled and roughly chopped
  • 1 tsp turmeric
  • 1 tbsp ground coriander
  • 1 tbsp rapeseed oil
  • 2 tsp cumin seeds
  • 1 tsp fennel seed
  • 2 x 400g cans chopped tomatoes
  • 200g green beans, trimmed and halved
  • 1 tbsp tamarind paste
  • 4 firm white fish fillets (we used hake)
  • handful coriander leaves, roughly chopped
  • cooked basmati rice, to serve

Method

  1. Blitz together the garlic, chilli, ginger, turmeric and ground coriander with 3 tbsp water. Heat the oil in a large pan and toast the cumin and fennel seeds, letting them sizzle until aromatic. Add the ginger paste and fry for 3 mins.

  2. Empty the tomatoes into the spice pan, plus a can of water. Add the beans, bring to the boil, then turn down the heat and simmer for 5 mins. Stir in the tamarind paste. Add the fish fillets, generously season with ground black pepper, cover and simmer for 10 mins. Take off the lid, carefully turn the fillets, then bubble the sauce until the fish is cooked through and the sauce is thick. Sprinkle over the coriander leaves and serve with rice.

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