Seafood such as fish is an excellent source of lean protein and omega-3 fatty acids. To meet your omega-3 requirements, eating fatty fish at least once a week is recommended. Vegetarians can opt for omega-3 supplements made from microalgae.
Ingredients
1 tbsp oil
½ tsp cumin seeds
1 medium onion, halved lengthways and thinly sliced into wedges
3 garlic cloves, finely chopped
1 tbsp finely chopped ginger
12 dried curry leaves
1 tsp black mustard seeds
2 small green chillies, halved lengthways, deseeded (or leave a few seeds in if you want a bit of heat)
1 tsp ground coriander
½ tsp garam masala
¼ tsp turmeric
400g coconut milk
¼ tsp ground black pepper
500g skinned, firm fish fillets
100g fine green beans, trimmed and halved lengthways
1 ripe mango
A generous handful roughly chopped coriander, leaves only
200g basmati rice, cooked, to serve
Lime wedges, to serve
Directions:
- Heat the oil in a large non-stick frying. Sprinkle in the cumin seeds and let them crackle for a few seconds, then tip in the onion, garlic and ginger, and fry for 1 min more. Stir in the curry leaves and mustard seeds, and fry about 3-4 mins on a medium heat, stirring occasionally, until the onions are turning brown. Stir in the chillies, coriander, garam masala and turmeric, and fry for 30 seconds.
- Pour half the coconut milk into the pan. It should start to bubble and thicken. Pour in the rest of the coconut milk, add the pepper and a pinch of salt, and lower the heat.
- Sit the fish in the coconut milk and press it down to half submerge it. Cover the pan and simmer gently for 4-5 mins (depending on the thickness of your fillets) until the fish is almost cooked. Do not stir or the fish will break up – just spoon some of the sauce over the top of the fish halfway through, then remove the pan from the heat and let the fish sit for another 3-4 mins to finish cooking slowly. When done, it should feel firm and no longer be opaque. If you want a thinner sauce, pour in a spoonful or two of water.
- Meanwhile, steam the green beans for about 4 mins until just tender. De-stone the mango and slice the flesh into thin wedges, then scatter over the fish to warm through.
- To serve, break the fish into big chunks by removing it to serving bowls with a slotted spoon, then pour the sauce over and around it. Serve with the beans, a scattering of coriander and the rice, with lime wedges on the side to squeeze over.