Quick fish curry

1. 1

   Mix all the ingredients for the spice rub and sprinkle 1 tablespoon of it over the fish fillets. Rub in gently until lightly coated all over, then set aside.

2. 2

   To make the sauce, heat a tablespoon of the oil in a medium non-stick saucepan. Gently fry the onion, ginger and garlic for 5 minutes, or until softened and beginning to colour, stirring regularly.

3. 3

   Put the remaining rub, the fried onion mixture, 1 teaspoon salt and all the remaining ingredients for the sauce in a food processor or small blender and blitz until smooth. You will need to remove the lid a couple of times and push the mixture down with a spatula.

4. 4

   Pour the sauce into a small non-stick frying pan and cook gently for about 8-10 minutes, or until all the flavours have blended together, stirring occasionally. Add a little water if the volume of liquid reduces too much before the sauce is ready.

5. 5

   Meanwhile, cook the fish. Place a non-stick frying pan over a medium heat and, when hot, add 2 teaspoons oil. Cook the fish for 3-4 minutes on each side, then transfer to the pan with the sauce and cook for a further 2-3 minutes, or until just cooked, adding extra water or coconut milk if needed.

6. 6

   Serve with freshly boiled basmati rice.

1 serving ≈ 435 g

Nutrition values are estimates. - means data is unavailable.