Fish curry

226 calories per serving

A HOT and sour curry, this has a lovely, fresh taste and is simple to make. What’s more, it’s nice and low in calories, so you can treat yourself to a chapati as well if you fancy. If you’re a curry fan, you’ll probably have some tamarind paste in your larder, but if not, it’s available in most supermarkets and it does add a good, tangy flavour.

SERVES 4

1 tbsp vegetable oil 2 onions, thinly sliced 3 garlic cloves, finely chopped

10 g chunk of fresh root ginger, finely chopped

4 medium tomatoes or 400 g canned chopped tomatoes

1 tbsp Kashmiri chilli powder or 2 tsp sweet paprika and 1 tsp cayenne 2 tsp ground cumin 1 tsp ground coriander ½ tsp turmeric 300 ml hot fish stock or water 2 tbsp tamarind paste Juice of 1 lime 600 g skinned firm white fish fillets (hake or tilapia) Handful of chopped coriander Freshly ground black pepper HEAT the oil in a large shallow pan. You need one that has a lid and is wide enough to take all the fish in one layer. Add the onions and stir to coat them with the oil. Cover the pan and leave the onions over a low heat for 5 minutes to start softening while you prepare the garlic and ginger. If using fresh tomatoes, remove the cores, then blitz them in a blender and set aside. Add the garlic and ginger to the onions and cook for a further minute. Sprinkle the spices into the pan and stir briefly to combine. Add the hot fish stock or water and season with pepper. Simmer for 5 minutes, then add the tomatoes and tamarind paste. Bring the curry to the boil, then turn down the heat and cook uncovered for another 5 minutes, then add some of the lime juice. Taste the curry, then add a little more lime juice if you like, but don’t overdo it or the flavour will be too sour. Cut the fish into large chunks and sit these on top of the sauce, pressing them down lightly. Cover the pan and cook for 3-4 minutes or until the fish is cooked through. Sprinkle with chopped coriander and serve at once.