Malaysian Mackerel Curry

Mackerel is an oily fish that’s a great source of healthy fats.

Serves 4

✱ 1 large onion, sliced

✱ Spray oil

✱ 2-3tbsp Malaysian rendang curry paste

✱ 24 curry leaves (optional)

✱ 400ml can reduced-fat coconut milk

✱ 2tsp tamarind paste

✱ 2tbsp tomato purée

✱ 1 or 2 bird’s-eye (hot) chillies, deseeded and kept whole

✱ 6 baby aubergines, quartered, or 1 aubergine, cut into chunks

✱ 175g (6oz) okra, topped and tailed

✱ 400g (14oz) skinned, boned mackerel fillets

✱ 6 tomatoes, quartered

✱ Coriander leaves and brown basmati rice, to serve

1 Heat oven to 200C/Gas 6. Fry onion gently in a pan with a few sprays of oil to soften.

2 Add the curry paste (and leaves, if using) and fry for 2 min.

3 Pour in the coconut milk, 200ml (7fl oz) water, tamarind paste, tomato purée, chillies, aubergines and okra, then simmer for 15 min.

4 Arrange the fish fillets snugly side by side in a roasting tin. Pour over the curry sauce and tuck in the tomatoes. Cover tightly with foil and bake for 20-25 min. Serve with fresh coriander leaves and basmati rice.

Per Serving: 420 cals, 29g fat, 10.5g sat fat, 12.5g carbs