• Find a Recipe
• Eating for Health
• How to Use the Nutrition Centre
• What Others are Saying
• Recipe Nutrient Table

• You are here:
• The Ismaili Home >
• Nutrition Centre >
• Recipe Detail

Serves: 2

Ingredients

2 tbsp lemon juice
3 tbsp vegetable oil
200 g frozen coley fish, defrosted
3 tsp fresh garlic, crushed
1 tsp salt
1 tsp chilli powder
1 tsp cumin seeds
1 tsp coriander powder
150 g tinned tomatoes
1 tbsp tomato puree
50 g fried onions
1 large potato, peeled and diced

Source

This recipe had been sourced from Asian Food Survey

Healthy Hints

Try baking the fish in the masala – you won’t need oil or fried onions. A sprinkling of salt should be enough for two servings.

Cooking Guide

1. Defrost the fish.

2. Wash, clean and pat the fish dry.

3. Season the fish with salt and pan-fry both sides in a non-stick sauté pan. Then leave aside.

4. Heat the oil in the same pan over a medium flame. Add the fried onion, fresh garlic and all the above ingredients and sauté for 2-3 minutes. Add some water – this will allow the potatoes to cook.

5. Simmer on a low flame for about five to seven minutes. Test the potatoes with a fork to check they are tender.

6. Turn off the cooker.

7. Now add the fried fish back to the pan and dress with masala

8. Garnish with lemon wedge and few leaves of cilantro.

Bonus tips:

Serve hot with boiled rice.
Garnish with the curry leaves for fragrance.