Tomato Fish Bhuna with Panch Phoron
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Ingredients
- 600 g cod loins
- 4 tomatoes, finely chopped
- 1 onion, finely chopped
- 3 tbsp mustard oil
- 1 tsp panch phoron (five spice blend)
- 3 garlic cloves
- 1 tsp ground turmeric
- 1 tsp chilli powder
Nutrition (per serving)
- Calories
- 255 kcal
- Protein
- 28.8 g
- Carbohydrate
- 7.3 g
- of which sugars
- 4.8 g
- Fat
- 11.8 g
- of which saturates
- 1.4 g
- Fibre
- 2.3 g
- Salt
- 0.31 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 cod loins into large pieces and rub with a little of the ground turmeric.
- 2
Heat the mustard oil in a pan, add the panch phoron and fry for 30 seconds until fragrant.
- 3
Add the onion and fry for 6 minutes until softened, then add the garlic cloves and fry for 1 minute.
- 4
Stir in the tomatoes, remaining ground turmeric and chilli powder, and cook for 10 minutes, mashing down, until thick and dry.
- 5
Gently add the fish, spoon the masala over, cover and simmer for 8 minutes, until the fish is opaque and flakes easily.
- 6
Serve with rice.
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