Ed’s healthy recipe

Fast Ed’s spiced, low-fat fish korma

The mid-north coast of NSW is home not just to some of the country’s best seafood – and a remarkable fishing fleet – it’s also where Australia’s oldest Indian community is found. So we’re bringing the best of both worlds onto one plate, and the results are delicious. Oh, and it’s good for you too, with lower fat, lower salt and a ton of flavour.

LOW-FAT FISH KORMA

PREP TIME: 25 MINS COOK TIME: 40 MINS SERVES: 6 (AS A MAIN)

6 cloves garlic, peeled

6cm piece fresh ginger, peeled 4cm piece fresh turmeric, peeled 30g (¼ cup) unsalted cashews 2 tsp garam masala

½ tsp ground chillies (optional) 2 Tbsp no-added-salt

tomato paste

1 Tbsp extra virgin olive oil 2 brown onions, finely sliced

1L (4 cups) salt-reduced chicken

stock or gluten-free stock

200g diced sweet potato

700g Spanish Mackerel fillet,

diced (see Cook’s Tips)

1 large carrot, halved,

diagonally sliced

120g green beans, sliced

diagonally

4 green shallots, diagonally sliced 120g mixed baby tomatoes,

halved

100g Greek-style natural yoghurt 2 Tbsp almond meal

½ bunch coriander, leaves picked ½ bunch mint, leaves picked 3 cups steamed brown rice,

to serve

1 Combine the garlic, ginger, turmeric, cashews and spices in a large mortar and then pound until smooth. Stir in the tomato paste and set aside.

2 Heat oil in a large saucepan over medium heat. Add onions and cook, stirring occasionally, for 5 minutes or until it softens.

Add spice paste and cook, stirring, for 2 minutes or until aromatic. Add stock and bring to a simmer. Simmer for 15 minutes or until sauce has reduced by one-third.

3 Add sweet potato to pan and cook gently for 10 minutes. Add fish, carrot and beans and cook for 5 minutes or until fish is just cooked. Stir in shallots, tomatoes, yoghurt and almond meal and remove from the heat.

4 Scatter curry with herbs and served with steamed rice.

COOK’S TIPS

If Spanish Mackerel isn’t around, use another full-flavoured fish, such as mullet or sardines.

To see Fast Ed cooking this recipe, tune into BHG TV on 27 April.