Blue-eye cod curry recipe, bought to you by MiNDFOOD.
Serves 4
1 teaspoon mustard seed oil
1 teaspoon brown mustard seeds
8 curry leaves
spice mix (1/4 teaspoon each of fennel seeds, coriander seeds, chilli powder and tumeric)
375 ml fish stock
1 teaspoon tamarind paste
2 tablespoons low-fat yoghurt
2 tablespoons reduced-fat coconut milk
1 teaspoon besan (chickpea flour)
2 baby bok choy
2 tomatoes, diced
400 g cod, boned and diced
Heat the mustard seed oil in a pan and add the mustard seeds, curry leaves and spice mix. Stir over the heat for a minute until aromatic. Add the fish stock and tamarind and bring to the boil.
Mix together the yoghurt, coconut milk and besan and add to the pan. Whisk together and simmer for 5 minutes. Add the bok choy, tomato and fish and simmer for 5 minutes. Season to taste and serve over steamed brown rice.
Nutrition per serve: Energy: 488 kJ (117 Cals); Protein: 20 g; Total fat: 3 g; Carbohydrate: 3 g; Fibre: 2 g; Sodium: 108 mg
FISH STOCK
300 g fish bones and offcuts
1 leek, chopped
4 sprigs fresh dill
1 corn cob
4 sprigs fresh parsley
1 fennel bulb
Put all the ingredients in a large saucepan with 3 litres of water and bring to boil. Reduce the heat, cover the pan and leave to simmer for 20 minutes. Strain through a fine sieve and allow to cool.
Skim the surface before using.
Makes 3 litres.
Nutrition per 250 ml (9 fl oz/1 cup): Energy: 0 kJ (0 Cals); Protein: 0 g; Total fat: 0 g; Carbohydrate: 0 g; Fibre: 0 g; Sodium: 30 mg
