Tuesday, 14 August 2012

Cod and Lentil Masala

In these days of watching what I eat, I'm turning more to low fat proteins and using less oil in my cooking.

The most important aspect to me as a food lover and cook is to ensure that the food never lacks in flavour. So far so good, especially with this flavour packed curry; a myriad of flavours from sweet tomato, nutty cumin and the aniseed of fennel seed which pairs so well with fish.

I've used chunky cod in this curry (or masala, which basically means a mixture of spices). Cod holds its shape well but any firm fish will do. Look for ling, pollack, whiting or even salmon and trout. Enjoy, health and food lovers.

Cod and Lentil Masala
Serves 4

1 red onion
A thumb size piece of ginger
5 garlic cloves
1 tbsp groundnut or vegetable oil
1 tsp each of fennel seeds, ground cumin, ground coriander, chilli powder, turmeric, garam masala
1 tbsp tomato purée
500g tomato pasata
100g brown lentils, cooked
300g cod, cut into large chunks
Salt and pepper to taste

1 - Either finely chop the onion, garlic and ginger or blitz in a food processor to form a paste.
2 - Heat up the oil in a non stick pan and add the paste. Cook, stirring, until it begins to caramelise.
3 - Add the spices and cook for 2 minutes. Add the tomato purée and cook for 1 minute. Finally, add the pasata and bring to the boil. Simmer for 10 minutes until reduced and thickened.
4 - Add the fish and lentils. Simmer for 5-10 minutes or until the fish is cooked through. Taste for seasoning, you may want more chilli. It should be sweet, spicy and aromatic.


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