Fish in Coconut Sauce

A take on Fish in Coconut Sauce from the south, made with reduced calories and fat, yet deliciously creamy in taste! INDIAN STYLE

 

Ingredients:

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300g Mackerel

2 tsp Rapeseed oil

1 tsp Mustard seeds

9-10 Fresh Curry leaves

1 tsp Urad dal (Split black gram)

1 tsp Chana dal (Split Bengal gram)

3-4 nos. Dried Red Chillies

1 tsp Turmeric powder 100g Onions (finely sliced)

100g Tomato (cut into juliennes)

300 ml low fat Coconut milk

1 tsp Lemon juice Seasoning

Method: Heat oil in a kadhai (heavy bottomed pan) and add mustard seeds. When the mustard seeds pop, add the curry leaves and both the dals. Fry until dals are golden in colour. Mix in the red chillies, turmeric and onion and saute until the onions are pink. Add the tomatoes and coconut milk and bring to a boil stirring continuously. Add the Mackerel and simmer until Mackerel is cooked through and the sauce has slightly thickened. Add lemon juice and remove from the heat. Season.

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Flaky Salmon with rye bread

Serves: 4, | Preparation time: 15mins, | Cooking time: 5 mins

Feel free to substitute salmon with any firm white fish and the rye bread with multigrain fish.

Ingredients

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2 skinless salmon fillets
300g  low-fat soft cottage cheese
1 small bunch dill, chopped
4spring onions, sliced
2 tbsp white wine vinegar
1tsp caster sugar
1 cucumber, halved lengthways, deseeded and very thinly sliced
250g beetroot, sliced
500g rye bread or multigrain bread

Recipe Method:
Cook the salmon in the microwave on High for 3 mins or steam until just cooked through. Remove and break up into large flakes, then allow to cool slightly.
Mix the cottage cheese, dill and spring onions with some seasoning. In another bowl mix the white wine vinegar and sugar until the sugar dissolves, then add the cucumber to one half and the beetroot to another  half.
Lightly toast the rye bread and spread the cottage cheese mix over it. Serve with the pickled vegetables.

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