South Indian fish curry with chickpeas
This Keralan-inspired mackerel dish provides a hearty, deeply spiced supper with brain-boosting properties
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Prep:10 mins
Cook:25 mins
- Serves 2
- Easy
Nutrition per serving
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kcal 535
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fat 33g
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saturates 6g
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carbs 22g
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sugars 10g
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fibre 7g
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protein 41g
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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
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.
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.
