Bengal fish curry

Fancy a delicious curry in just 6 minutes? Well follow the microwave instructions in this recipe and that's exactly what you'll have

Serves: 4

NUTRITIONAL VALUES PER PORTION (APPROX):
207 Kilocalories
32g Protein
2g Fat
16g Carbohydrate
1g Fibre

What you need:

4 x 170g (6oz) thick cod or coley fillet, cubed
4 x 5ml spoon (4 teaspoons) cornflour
1 x 15ml spoon (1 tablespoon) curry powder
3 x 15 ml spoon (3 tablespoons) Bengal hot mango chutney
1 fish or chicken stock cube
300ml (10 fl oz) boiling water
half a green pepper, cut into rings
fresh chopped coriander, to garnish

What you do:

Microwave Power: 800 Watt
Mix together the cornflour, curry powder, mango chutney and fish stock cube in a heatproof jug.
Gradually add the hot water, stirring until smooth.
Cook uncovered in the microwave on HIGH for 1 minute.
Place the fish in a suitable dish, top with the sliced peppers and pour the sauce over the fish.
Cover and return to the microwave and cook on HIGH for a further 3 minutes, stirring sauce half way through the cooking time.
Leave to stand for 2 minutes before serving with wild and basmati rice and peshwari naan.
Garnish with coriander.

Seafish

From sea to plate, Seafish delivers expert knowledge, skills and support which help the UK seafood industry secure a sustainable and profitable future. To request a free ‘Fish for Thought’ guide with tips on buying, storing and cooking fish for the family, email info@efamol.com