Malabari Fish
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