South Indian fish curry with chickpeas

This Keralan-inspired mackerel dish provides a hearty, deeply spiced supper with brain-boosting properties

  • Prep:10 mins
    Cook:25 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 535
  • fat 33g
  • saturates 6g
  • carbs 22g
  • sugars 10g
  • fibre 7g
  • protein 41g
  • salt 0.9g

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 tomatoes
  • 210g can chickpeas, 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 almonds
  • small bunch coriander, chopped

Method

  1. 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.

  2. 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.