Fried cod with tamarind & onion sambal

onion 1, chopped garlic 1 clove, crushed ginger finely grated to make 1 tsp plum tomatoes 4 medium, diced palm sugar or soft brown sugar 2 tsp tamarind paste 1 tbsp dried chilli flakes a good pinch lemon 1, 3/4 juiced, 1/4 cut into 2 wedges, to serve sunflower oil 3 tbsp skinless cod fillets 2 large plain flour 1 tbsp ground turmeric 1 tsp egg 1, beaten ground almonds 75g coriander leaves a handful, to serve green veg blanched then dressed in sesame oil, to serve

• Put the onion, garlic, ginger, tomatoes, sugar, tamarind, chilli flakes and lemon juice in a small pan with 1 tbsp of the oil and cook over a low heat for 30-35 minutes, stirring occasionally, or until the onions are really soft and golden. Keep warm.

• Season the cod well, then mix the flour and turmeric in a bowl and dust the fillets all over. Put the beaten egg on a shallow plate, and tip the ground almonds onto another plate. Dip 1 fillet at a time into the egg, shake off any excess, then dip into the ground almonds to lightly coat.

• Heat a non-stick frying pan with the remaining oil and fry the fish for 3 minutes or until golden and crisp, then carefully turn. Carry on frying until golden on the other side, and the fish flakes easily. Serve each fillet with a big spoonful of the sambal and scatter with coriander. Serve with a lemon wedge for squeezing over and some blanched green vegetables dressed in sesame oil.

PER SERVING 616 KCALS | FAT 36G SATURATES 4.1G | CARBS 28.9G SUGARS 16.9G | FIBRE 4.5G PROTEIN 41.7G | SALT 0.6G