Superfood - March-April 2017

24 SUPERFOOD

WORLDWIDE CURRIES

Sri L ankan- sty le

Monkfi sh Curry

INGREDIENTS

• 1 tbsp peanut oil


• 1 tsp mustard seeds


• 1 tsp cumin seeds


• 6 cardamom pods, split


• 6 cloves


• 8 curry leaves


• 2 onions, fi nely chopped


• 2 garlic cloves, minced


• 1 tsp minced ginger


• 1 tsp mild curry powder


• ½ tsp turmeric


• mild green chilli, deseeded and
  chopped to taste


• 300ml (1¼ cups) low-sodium fi sh stock


• 200ml (1 cup) light coconut milk


• 8 cherry tomatoes, halved


• 650g (1lb 7oz) monkfi sh, skinned and
  bones removed


• tamarind purée or lime juice, to taste


• 1 tsp chopped coriander, to serve


• rice with almonds (optional), to serve

SERVES: 4

PREP TIME: 10 MINUTES

COOKING TIME: 20 MINUTES

1. Heat the oil in a saucepan and add
   the mustard seeds, cumin seeds,
   cardamom, cloves and curry leaves
   and fry for one minute.


2. Add in the onion, garlic, ginger and
   2 tablespoons of water and sauté for
   10 minutes.


3. Mix in the curry powder, turmeric and
   chilli before stirring in the stock, coconut
   milk and tomatoes, bring to the boil and
   reduce to a simmer for 5 minutes.


4. Add in the monkfi sh and simmer
   for a few minutes until the fi sh is
   cooked through.


5. Remove from the heat, stir in the
   tamarind purée to taste and serve
   with chopped coriander and rice with
   almonds, if wanted.
   PER SERVING (WITHOUT RICE) 252kcals,
   26.9g protein, 10.9g fat (4.4g saturates),
   10g carbs, 2.8g fi bre, 4.5g sugar, 0.1g sodium

SF9_P20-25 Bintu Curries SHSD.indd 24 27/01/2017 16:57