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Fish chana masala

Serves 4

Prep Time 5 min

Cooking Time 25 min

Ingredients

  • Cooking oil spray
  • 1 large onion, finely chopped
  • 2 garlic cloves, crushed
  • 1½tbsp medium curry powder
  • 1 green or red chilli, finely chopped
  • 2 x 400g tins chickpeas in water, drained
  • 400g tin chopped tomatoes
  • 4 x 170g white fish fillets, such as cod or coley
  • 2tbsp chopped fresh coriander leaves

Method

  1. Spray a medium saucepan with oil and set over a medium-high heat. Fry the onion for 5 min, then add the garlic, curry powder and chopped chilli and cook for 1 min or until fragrant. Add the chickpeas and tomatoes, then simmer for 15 min.
  2. Meanwhile, spray a large frying pan with oil. Season both sides of the fish fillets with ground black pepper. When the pan is very hot, fry the fish, skin side down, for 2–3 min until crisp and golden. Turn and fry on the other side for 2 min.
  3. Stir the chopped coriander through the chickpea mixture, then divide among 4 plates. Top each with a fish fillet, then serve with an extra grind of pepper.

COOK’s TIP Serve with a spoonful of low-fat natural yogurt, if you like.

Nutrition per serving

Read more on how we calculate nutrition.
319 41.3g 5.1g 0.7g 8.9g 6.8g 0.4g 118mg 27.4g 4.6mg

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