Waitrose

Spiced fish molee

This Indian-inspired supper is deliciously spiced and so easy to make – perhaps a much quicker and cheaper alternative to a Friday night takeaway

Ingredients

3 tbsp vegetable oil
4 shallots, thinly sliced
1 tbsp yellow mustard seeds
½ tsp fenugreek seeds
2 tsp ground coriander
3 cloves garlic, sliced
1 green chilli, de-seeded and sliced
25g piece fresh root ginger, grated
500g cod loin, cut into chunky pieces
400ml can Thai Taste Coconut Milk
1 tbsp tomato paste
235g raw king prawns, defrosted if frozen
4 Waitrose Classic Vine Tomatoes, deseeded and chopped
4 tbsp chopped coriander
Basmati rice, to serve

Method

1. Heat 2 tablespoons of the oil in a large shallow pan and fry the shallots until softened and turning pale golden. Add the mustard and fenugreek seeds and fry for 30 seconds until the mustard
seeds start to pop.

2. Stir in the coriander, garlic, chilli and ginger and fry for a further minute. Push the ingredients to one side of the pan, add the remaining oil and fry the cod, turning gently for 2 minutes.
Lift the fish out onto a plate.

3. Pour the coconut milk into the pan, stir in the tomato paste and cook very gently without boiling for 10 minutes. Stir in the cod, prawns, tomatoes and coriander. Cook for a further 3-4 minutes or until the prawns have turned pink and the cod is just cooked through. Serve with basmati rice.

Spiced fish molee
  • Preparation time: 20 minutes
  • Cooking time: 20 minutes
  • Total time: 40 minutes 40 minutes

Serves: 4

Nutritional Info

Typical values per serving:

Energy 1,924kJ
462kcals
Fat 31g
Saturated Fat 17.1g
Carbohydrate 9.3g
Sugars 6.8g
Protein 36.4g
Salt 0.8g
Fibre 1.9g

per serving (excluding rice)

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5 stars

Average user rating Based on 1 rating

This recipe was first published in Tue Nov 17 10:09:08 GMT 2015.