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Tandoori Fish With A “cheats” Curry Sauce

For those of you that follow me on Instagram, you know that I love cooking dishes from scratch, especially curries. However, sometimes it’s great to have a tasty shortcut. I used monkfish as that’s what I had in the freezer but cod or hake would also work well and have with Rice or naan

This dish could me made with chicken if you don’t like fish. I am also giving you a recipe for a tandoori spice mix which you can keep for future use although the recipe uses shop bought for a quick fix.

4 x 150 -180g cod or hake

30g pack of tandoori spice mix (or 3 tbsp of homemade)

2 tbsp rapeseed or vegetable oil plus extra for frying the fish

1 large onion, chopped

2 garlic cloves, chopped

Thumb size piece of ginger, chopped

1-2 tbsp spice paste (I used Pataks Madras Spice Paste)

400g tin chopped tomatoes

200ml vegetable stock

Alternative home made tandoori Spice Mix:

3 tbsp paprika

1 tbsp ground turmeric

1 tsp garlic powder

1 tsp ground nutmeg

1 tsp cayenne pepper

1 tsp ground ginger

1 tsp ground cumin

1 tsp ground cloves

Pre heat the oven to 180C Fan and line a baking tray with non stick parchment.
Sprinkle the fish on both side with the spice mix and set aside while you make the sauce.

In a saucepan, heat the oil over a medium high heat, tip in the onions and add a generous pinch of salt, cook for at least 15 minutes, stirring often. Lower the heat and add the garlic and ginger and cook for another 2 minutes then add the spice paste and stir through for 2-3 minutes. Add tomatoes and vegetable stock and let it simmer on low while you cook the fish.

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Heat a non stick frying pan and drizzle with oil, pop in the fish and cook for a couple of minutes on each side until coloured. Remove to the baking tray, put in the oven and cook for 10 minutes.

Serve with the sauce and rice or naan bread

Tandoori curry sauce
Tandoori fish with curry sauce
Tandoori fish with a “cheats” curry sauce

Quick Tandoori Fish

Jules
Cheats version of curry sauce for a quick midweek supper
No ratings yet
Prep Time 10 mins
Cook Time 15 mins
Course Main Course
Cuisine Asian
Servings 4 people
Calories 163 kcal

Ingredients
  

  • 4 x 150g cod or hake
  • 30 g tandoori spice mix shop bought or homemade
  • 1 red onion chopped
  • 2 cloves garlic peeled and chopped
  • 4 cm ginger peeled and chopped
  • 2 tbsp madras spice paste I used Pataks
  • 1 x 400g can chopped tomatoes
  • 200 ml vegetable stock

Homemade Tandoori Spice Mix

  • 3 tbsp paprika
  • 1 tbsp ground turmeric
  • 1 tsp garlic powder
  • 1 tsp ground nutmeg
  • 1 tsp cayenne pepper
  • 1 tsp ground ginger
  • 1 tsp ground cumin
  • 1 tsp ground cloves
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Instructions
 

  • Pre heat the oven to 180C Fan and line a baking tray with non stick parchment.Sprinkle the fish on both side with the spice mix and set aside while you make the sauce.
  • In a saucepan, heat the oil over a medium high heat, tip in the onions and add a generous pinch of salt, cook for at least 15 minutes, stirring often. Lower the heat and add the garlic and ginger and cook for another 2 minutes then add the spice paste and stir through for 2-3 minutes. Add tomatoes and vegetable stock and let it simmer on low while you cook the fish.
  • Heat a non stick frying pan and drizzle with oil, pop in the fish and cook for a couple of minutes on each side until coloured. Remove to the baking tray, put in the oven and cook for 10 minutes.
  • Serve with the sauce and rice or naan bread

Nutrition

Calories: 163kcalCarbohydrates: 8gProtein: 28gFat: 2gSaturated Fat: 1gTrans Fat: 1gCholesterol: 65mgSodium: 288mgPotassium: 785mgFiber: 2gSugar: 2gVitamin A: 617IUVitamin C: 14mgCalcium: 55mgIron: 3mg
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