Healthy Indian cooking? Oh yes, check out this Hot and Sour Fish Curry by BBC chef Manju Malhi
At this time of year I am always on the lookout for fresh, healthy recipes. I have in particular a love of Indian cookery so when I heard my friend celebrity chef Manju Malhi was releasing a new cookbook called Everyday Healthy Indian Cooking I just had to ask if I could share one of her recipes. It’s not complicated (I love that there aren’t a gazillion ingredients!), is quick to prepare and tastes delicious, not to mention it just might do you a little bit of good. Manju has appeared on This Morning, Saturday Kitchen and BBC Food to name a few and specialises in Anglo-Indian cuisine. I added a bag of spinach when I made the recipe, I love a bit of greenery (and extra iron!) in my curries.
There are plenty of health benefits from using fresh herbs and spices.This recipe uses tamarind, a deliciously sweet and sour fruit that is a good source of iron, a healthy supply of iron ensures a healthy red blood cell count. Turmeric is the spice which not only gives curries that distinctive yellow colour but also has powerful anti-inflammatory effects and adding black pepper enhances the absorption of the healing compound curcumin found in turmeric.
Preparation time: 10 minutes, plus 10 minutes soaking time
2 tbsp tamarind pulp
800g white fish fillets, such as pollack, coley or cod
1/2 tsp turmeric
1 tbsp sunflower or olive oil
5-6 curry leaves (optional)
1 onion, chopped
1/2 tsp chilli powder
2 tsp ground coriander
1/2 tsp freshly ground black pepper
- Put the tamarind in a small bowl, pour in enough boiling water to cover and leave to stand for 10 minutes.
- Use a wooden spoon to press the pulp and release the seeds and fibres, then strain through a nylon sieve into a bowl, pressing with the back of the spoon to extract as much juice as possible. Discard the pulp.
- Rub the fish with the turmeric.
- Heat the oil in a pan on a medium heat and add the curry leaves, if using, and mix well. Add the onion and fry for 5–7 minutes until lightly browned.
- Add the chilli powder, ground coriander and black pepper and cook for a minute.
- Add 150ml water and cook on a low heat for 3 minutes.
- Add the fish and the salt, if using, and mix carefully. Simmer for a further 3 minutes.
- Pour in the tamarind juice and simmer for a couple more minutes until the fish is firm and white. Serve hot with plain basmati rice.
Everyday Healthy Indian Cooking