Bangladeshi fish & cauliflower curry
Dina Begum's recipe is based on a traditional dish served at home. Tender, flaky cod chunks are cooked in a spiced gravy and complemented by florets of soft cauliflower, which absorb all the flavours. The green chillies will add aroma and heat, while the coriander brings freshness.
- Serves4
- CourseMain meal
- Prepare15 mins
- Cook30 mins
- Total time45 mins
Ingredients
- 1 medium onion, chopped
- 4 clove/s garlic
- 4 tbsp Vegetable oil
- 1¾ tsp table salt
- 1 tbsp ground coriander
- 3 tsp mild chilli powder, or to taste
- 1½ tsp ground turmeric
- 1 small Essential Cauliflower, leaves removed, cut into bitesized florets
- 500g cod loin, cut into 5cm pieces
- 3 green chillies, split lengthways, to taste (deseed if liked)
- ¼ x 25g pack coriander, leaves roughly chopped
- Cooked basmati rice, to serve
- 1 lime, wedges, to serve
Method
Using a blender, make a smooth paste with the onion, garlic and 2 tbsp water.
Heat a deep, wide pan or casserole over a medium heat and add the oil. After 30 seconds, add the onion-garlic paste and salt, then cook, stirring, for 3-4 minutes until reduced and thickened slightly.
Stir in the ground spices, cook out for a minute or so, then add 200ml boiling water. Cover and simmer for 4-5 minutes, until you have a thick sauce. Add the cauliflower florets and carefully mix to prevent breakage, ensuring all the pieces are coated in the sauce. Cover and cook for 5 minutes.
Place the cod in the pan and gently mix with the cauliflower. Cover and cook for 5 minutes, then pour 350ml boiling water around the sides of the pan. Gently shake the pan to work it into the sauce and avoid breaking up the cauliflower and cod.
Bring to a lively simmer over a high heat. Cover and cook for 10-12 minutes, adding the chillies halfway, until the cauliflower is tender and the fish is opaque and flakes easily with a fork. Towards the final minute of cooking time, top with the coriander. Serve with basmati rice and lime wedges for squeezing over.
Nutritional
Typical values per (excluding rice) when made using specific products in recipe
Energy | 1,124kJ/ 270kcals |
|---|---|
Fat | 16g |
Saturated Fat | 1.3g |
Carbohydrates | 6.6g |
Sugars | 3.6g |
Fibre | 3.3g |
Protein | 23g |
Salt | 2.6g |