Cumin Scented Fish with Spicy Tomato Sauce
Main Course / Gluten Free / Lactose Free / Low Cholesterol / Low in Saturated Fats / Caribbean / Low Sodium / Suitable for Diabetics / Halal / Healthy heart recipe / Vegetarian
Submitted by: Lead Cooks Working Group
900 gms Fish – white fish (e.g. cod, haddock, coley or a selection)
45ml or 3 tbsps Olive or rape seed oil
300 gms Onions - chopped
2 Garlic cloves - chopped
750 gms Spinach - washed and chopped
1 tsp Ground cumin
1 tsp Ground coriander
Salt to taste
1 Lemon juice
400 gms Sweet potatoes – peeled and chopped
400 gms Broccoli – cut into florets
30 gms or 2 tbsps Olive or rape seed oil
5 cms Root ginger - grated
1 large Red chilli - de-seeded and finely sliced wear gloves if possible
1 kg Tinned plum tomatoes
45 mls or 3 tbsps Soy sauce
1 tsp Sugar
Half bunch Fresh coriander - chopped
1. Portion the fish as needed.
2. Heat the rest of the oil in a pan over medium heat. Add the onions until they have softened a bit - about 5 minutes. Add the garlic and continue to cook gently.
3. Add the spices and a sprinkling of salt. Stir to incorporate.
4. Add the spinach and put the lid on the pan for about 5 minutes, to help the greens start wilting.
5. Squeeze the lemon juice in and check seasoning. Remove from heat and set aside.
6. Either roast the fish in a baking tray or cook it in a frying pan. If in a baking tray, simply ladle the onion,garlic,spinach mixture over the top of the fish. Add a little more olive oil - if necessary. Cover and roast until cooked. If cooking in a frying pan (probably quicker), fry the fish skin side up in a little oil for a few minutes. Turn and then spoon the onion, garlic and spinach mixture over the fish and continue to cook until done. Cover if necessary.
7. Topped with the tomato sauce and coriander.
Served with Sweet Potatoes and Broccoli
Peel the sweet potato and chop into pieces - as you would a potato. Boil for about 20 minutes. Boil or semi steam broccoli florets until just tender.
Frozen fish is fine to use but might need a slightly longer cooking time and may be more delicate than fresh when serving.