MONDAY
■ Low calorie
■ Low fat
■ 2 of 5-a-day
Tomato & tamarind fish curry
■ Serves 4 ■ Prep 10 mins ■ Cook 25 mins
6 garlic cloves
1 red chilli, roughly chopped (deseeded for a milder curry)
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 seeds
2 × 400g cans chopped tomatoes
200g green beans, trimmed and halved
1 tbsp tamarind paste
4 firm white fish fillets
handful coriander leaves, roughly chopped
cooked basmati rice, to serve
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, sizzle until aromatic. Add the ginger Empty the tomatoes into the 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. Remove the lid, carefully turn the fillets, then bubble the sauce until thickened. Sprinkle over the coriander leaves and serve with rice.
