Malabari Fish

Malabari Fish

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Servings: 4
Calories: 387

Ingredients
 

  • 4 tbsps desiccated coconut
  • 1/4 pint water
  • 4 tbsps oil
  • 1 onion finely chopped
  • 1/2 tsp each ground cinnamon nutmeg, cumin, coriander, turmeric and chilli powder
  • Pinch ground cloves
  • 6 cardamoms
  • 1 bay leaf
  • 1 tsp grated fresh ginger
  • 1 clove garlic crushed
  • 1 lb whitefish skinned, boned and cut into 5 cm (2 inch) pieces
  • 8 oz canned pineapple pieces and juice
  • 1 tbsp chopped coriander leaves
  • 2 green chillies seeded and finely chopped
  • Pinch salt and pepper
  • 1 tbsp cornflour
  • 1/2 oz blanched almonds
  • 1/2 oz raisins
  • 1/4 pint natural yoghurt

Instructions

  • Place the coconut and water in a dish and heat for 30 seconds on HIGH. Leave to infuse.
  • Place the oil in a casserole and add the onion. Cover and cook for 2 minutes on HIGH.
  • Add all the spices, the bay leaf, ginger and garlic and heat for 2 minutes on HIGH.
  • Add the fish and strained juice from the pineapple. Add the coriander, chillies, salt and pepper. Cover and cook for 6 minutes on HIGH.
  • Remove the fish and keep it warm. Strain the coconut and mix the liquid with the cornflour. Stir into the sauce and cook for a further 2 - 3 minutes on HIGH, stirring carefully, or until it thickens and clears.
  • Return the fish to the sauce and add the pineapple, almonds, raisins and yoghurt. Cover and leave to stand for 3-5 minutes before serving. Remove the bay leaf.
Calories: 387 kcal
Carbohydrates: 24 g
Protein: 26 g
Fat: 22g
Saturated Fat: 5 g
Trans Fat: 1 g
Cholesterol: 61 mg
Sodium: 155 mg
Potassium: 623 mg
Fiber: 4 g
Sugar: 12 g
Vitamin A: 68 IU
Vitamin C: 11 mg
Calcium: 90 mg
Iron: 2 mg
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