SOUTH INDIAN FISH CURRY WITH CHICKPEAS

South Indian fish curry with chickpeas image

This Keralan-inspired mackerel dish provides a hearty, deeply spiced supper with brain-boosting properties

Provided by Sara Buenfeld

Time 35m

Number Of Ingredients 17

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Ingredients

1 tsp rapeseed oil
1 onion , halved and sliced
1 tsp ground turmeric
1 tsp black mustard seeds
½ tsp cumin seed
¼ tsp ground fenugreek
¼ tsp chilli flakes
½ thumb-sized piece ginger , finely chopped
1 large garlic clove , finely grated
400g can chopped tomato
210g can chickpea , drained
½ fish stock cube, crumbled
2 tbsp tamarind paste (optional)
350g fresh mackerel , cut into thick pieces (or use boneless fillets if you prefer)
250g pack cooked brown rice
25g flaked almond
small bunch coriander , chopped

Steps:

Heat the oil in a wide, non-stick covered pan. Add the onion, put on the lid and cook for 5 mins, stirring occasionally, until golden. Add the whole and ground spices, the ginger and garlic, stir for about 30 secs to release their flavours, then pour in the tomatoes and a can of water, the chickpeas and stock cube. Cover and leave to cook for 20 mins.
Stir in the tamarind (if using), add the mackerel, then cover and cook for 8 mins more. Meanwhile, heat the rice following pack instructions, then tip into a bowl and toss with the almonds and coriander. Serve with the curry.

Nutrition Facts : Calories 535 calories, Fat 33 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 10 grams sugar, Fiber 7 grams fiber, Protein 41 grams protein, Sodium 0.9 milligram of sodium