Keralan Fish Curry

For five people (quantity for ten is given below)

1.25kg firm white fish, cleaned, heads and fins removed
1 tbsp vegetable oil
2 tsp turmeric
2 medium-sized onions, finely sliced
salt
1 red chilli
1 x 4cm piece of fresh ginger
1 pinch of cumin
1 x 400ml can of coconut milk
about 500ml boiling water
1 tbsp tamarind paste
or 1 tbsp sweet fruity chutney with a blend of spices)
boiled rice, to serve

Method

1. Cut the fish into chunks. Rub with a little salt and half the turmeric and reserve them.
2. Heat the oil over medium-low heat. Add the onions, sprinkle with a little salt and cook until softened.
3. Seed the chilli (wash your hands afterwards), cut it into thin slices and add them to the onions.
4. Peel the ginger and slice lengthways very thinly, then slice lengthways into strips.
Add these to the onion with the remaining turmeric and cook for a few
minutes.
5. Pour the coconut milk into a bowl and add the fish stock and tamarind or chutney. Stir in the boiling water.
7. Stir the onion mixture into the coconut mixture. Simmer over medium heat, stirring occasionally, until the sauce thickens.
8. Add the fish to the sauce just before serving and simmer for 5 minutes or until the fish is cooked.
9. Serve the fish and curry sauce spooned over boiled rice.

Each serving provides:
Kcal: 269
Protein: 47.2g
Fat: 4.9g (of which saturated fat: 0.7g)
Carbohydrate: 10g (of which sugars: 8.9g)
Fibre: 0.8g.

Nutrition points:

a) This dish is high in selenium.
b) This dish has a medium amount of vitamin B12.
c) This dish has a low amount of iodine.

Serving Suggestions:

a) Instead of adding boiling water to the coconut milk, boost the calorie content of this meal by using all coconut milk.
b) Instead of boiled rice, serve this dish over rice stir-fried with a selection of vegetables to add vitamins and fibre.

For ten people

2.5kg firm white fish, cleaned, heads and fins removed
2 tbsp vegetable oil
4 tsp turmeric
4 medium-sized onions, finely sliced
salt
2 red chillies
2 x 4cm pieces of fresh ginger
2 pinches of cumin
2 x 400ml can of coconut milk
about 1L boiling water
2 tbsp tamarind paste
or 2 tbsp sweet fruity chutney with a blend of spices
boiled rice, to serve

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