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Bengal Fish Curry Serves 4

  • Ingredients:

  • 4 200g (7oz) cod loins, cubed, defrosted
  • 4 5ml spoon (4 teasp) cornflour
  • 1 15ml spoon (1 tbsp) curry powder
  • 3 15 ml spoon (3 tbsp) Bengal hot mango chutney
  • 1 fish or chicken stock cube
  • 300ml (10 fl oz) boiling water
  • half a green pepper, cut into rings
  • resh chopped coriander, to garnish

Method

  1. Microwave Power: 800 Watt
  2. Mix together the cornflour, curry powder, mango chutney and fish stock cube in a heatproof jug.
  3. Gradually add the hot water, stirring until smooth.
  4. Cook uncovered in the microwave on HIGH for 1 minute.
  5. Place the fish in a suitable dish, top with the sliced peppers and pour the sauce over the fish.
  6. Cover and return to the microwave and cook on HIGH for a further 3 minutes, stirring sauce half way through the cooking time.
  7. Leave to stand for 2 minutes before serving with wild and basmati rice and peshwari naan.
  8. Garnish with coriander  and serve with rice and green vegetables.

NUTRITIONAL VALUES PER PORTION (APPROX): 207 Kilocalories;
32g Protein; 2g Fat; 16g Carbohydrate; 1g Fibre.

Recipe kindly donated by The Seafish Industry

 

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