Seabass Coconut Curry with Paratha

This south Indian-style curry is wonderfully fragrant and light. The rolling technique in the paratha forms their recognisable layers and using atta flour makes them slightly healthier. If you can’t find atta flour, plain white flour will also work.

Hands-on time 30min, plus resting. Cooking time about 35min. Serves 4

FOR THE PARATHA

200g stoneground wholewheat (atta) flour, plus extra to dust 2tbsp natural yogurt

Ghee, melted, or use vegetable oil, to brush

FOR THE CURRY

1tsp coconut oil

1tsp black mustard seeds

½tsp fennel seeds

10 dried curry leaves

1 onion, finely sliced

4 garlic cloves, crushed

5cm piece fresh root ginger, peeled and grated

1-2 green chillies, deseeded and finely chopped

1tsp ground turmeric

¼tsp ground cinnamon

5 tomatoes, roughly chopped 300ml light coconut milk

4 x rough 125g sea bass fillets, skinned and roughly chopped Juice ½ lemon

Large bunch coriander, roughly chopped

1 Start by making the paratha. Put flour and a pinch of salt into a medium bowl, make a well in the centre and add the yogurt and 80ml tepid water. Stir to combine, then bring together with your hands to form a soft dough. Tip on to a work surface and knead for 5-8min, until smooth. Shape into a ball, return to the empty bowl and cover with a damp, clean tea towel. Leave to rest for at least 10min (up to 2hr)

2 Once the dough has rested, divide into 4 and roll each out on a lightly floured surface to a rough 10 x 30cm rectangle. Brush the top of the rectangles with ghee/oil and dust with some flour (this helps to define the flaky layers). Working one at a time, fold the dough in ½ lengthways and then twist tightly from one end as if making a cheese straw. Lifting up one end, coil the twist on to itself, so it’s about 5cm tall, tucking the end you are holding under the coil.

Flatten slightly and transfer to a plate. Repeat with remaining paratha dough and chill for 10min.

3 Meanwhile, make the curry. Heat the oil in a large, deep frying pan over medium heat. Add the mustard and fennel seeds and curry leaves and fry until the seeds start to pop. Stir in the onion, garlic, ginger, chilli and 2tbsp water and cook for 5min, until onion is softened.

4 Add the turmeric, cinnamon and tomatoes and fry for 2min before adding the coconut milk, 300ml water and plenty of seasoning. Bring to the boil, then simmer for 20min, adding the fish for the final 5min.

5 Meanwhile, roll each paratha coiled stack into a 15cm circle. Heat a large frying pan over medium-high heat. Dry fry paratha 1 at a time until flaky and golden brown, about 2min per side.

6 Once the curry has reduced, season with lemon juice and sprinkle over the coriander. Serve with the paratha.

PER SERVING 498cals, 33g protein, 22g fat (9g saturates), 40g carbs (9g total sugars), 7g fibre