Cheats version of curry sauce for a quick midweek supper
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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
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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