Sample Recipe

Blue Eye Cod Curry

1 teaspoon mustard seed oil
1 teaspoon brown mustard seeds
8 curry leaves
spice mix (1/4 teaspoon each of fennel seeds, coriander seeds, chilli powder and tumeric)
375 ml (13 fl oz/1½ cups) fish stock (see below)
1 teaspoon tamarind paste
2 tablespoons low-fat yoghurt
2 tablespoons reduced-fat coconut milk
1 teaspoon besan (chickpea flour)
2 baby bok choy
2 tomatoes, diced
400 g (14 oz) cod, boned and diced

Heat the mustard seed oil in a pan and add the mustard seeds, curry leaves and spice mix. Stir over the heat for a minute until aromatic. Add the fish stock and tamarind and bring to the boil.

Mix together the yoghurt, coconut milk and besan and add to the pan. Whisk together and simmer for 5 minutes. Add the bok choy, tomato and fish and simmer for 5 minutes. Season to taste and serve over steamed brown rice.

Serves 4
CHEF'S TIP: You can use peeled raw prawns (shrimp) instead of the fish.

Nutrition per serve: Energy: 488 kJ (117 Cals); Protein: 20 g; Total fat: 3 g; Carbohydrate: 3 g; Fibre: 2 g; Sodium: 108 mg

Fish stock:

300g (10 ½ oz) fish bones & offcuts
1 leek, chopped
4 sprigs fresh dill
1 corn cob
4 sprigs fresh parsley
1 fennel bulb

Put all the ingredients in a large saucepan with 3 litres (104 fl oz / 12 cups) of water and bring to the boil. Reduce the heat, cover the pan and leave to simmer for 20 minutes. Strain through a fine sieve and allow to cool. Skim the surface before using.

Makes 3 litres (104fl oz / 12 cups)

CHEF'S TIP: This can be kept in the fridge for 2-3 days of the freezer for up to 4 months.

Nutrition per 250ml (9 fl oz / 1 cup): Energy: 0 kJ (0 Cals); Protein: 0 g; Total fat: 0 g; Carbohydrate: 0 g; Fibre: 0 g; Sodium: 30 mg