Bhuna Fish Curry with Tomato and Green Chilli
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Ingredients
- 600 g tilapia fillets
- 1 onion, finely chopped
- 3 tomatoes, finely chopped
- 3 tbsp mustard oil
- 3 garlic cloves
- 10 g fresh ginger, grated
- 1 tsp ground turmeric
- 1 tsp chilli powder
- 2 fresh green chillies
Nutrition (per serving)
- Calories
- 275 kcal
- Protein
- 31.7 g
- Carbohydrate
- 7.1 g
- of which sugars
- 4.4 g
- Fat
- 13.1 g
- of which saturates
- 2.2 g
- Fibre
- 2 g
- Salt
- 0.21 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Cut the tilapia fillets into large pieces and rub with a little of the ground turmeric.
- 2
Heat the mustard oil in a pan and fry the onion for 7 minutes until golden, then add the garlic cloves and fresh ginger and fry for 1 minute.
- 3
Stir in the tomatoes, remaining ground turmeric and chilli powder, and cook for 10 minutes, mashing down, until thick and dry, the hallmark of a bhuna.
- 4
Gently add the fish and fresh green chillies, spooning the thick masala over the top.
- 5
Cover and simmer for 8 minutes, until the fish is opaque and flakes easily.
- 6
Serve with rice.
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