Low Salt Low Fat Low Cholesterol Hidden Veg Curry Sauce Oamc Recipes

Steps:

• Fry the spices in Olive oil for up to 3 mins, making sure not to burn them.
• Remove the cardamom, and add the onion.
• Add vegetables, lentils and bouillon, cook down for at least1 hour whilst stirring intermittently.
• When all veg has softened cool for 5 minutes then blend. I usually add cooked cubed chicken/quorn and serve with rice, aloo gobi (221030) and naan.

Steps:

• Heat the oil in a large non-stick frying or sauté pan. Add the cumin seeds and fry for 1 min, then tip in the onion, garlic and ginger, and fry for 1 min more. Stir in the curry leaves and mustard seeds, and fry about 3-4 mins on a medium heat, stirring occasionally, until the onions are turning brown. Stir in the chillies, coriander, garam masala and turmeric, and fry for 30 secs.
• Stir the coconut milk in the can, then pour half into the pan. It should start to bubble and thicken, so let it simmer until quite thick, about 3 mins, stirring occasionally. Pour in the rest of the coconut milk, add the pepper and a pinch of salt, and lower the heat.
• Sit the fish in the coconut milk and press it down to half submerge it. Cover the pan and simmer gently for 4-5 mins (depending on the thickness of your fillets) until the fish is almost cooked. Do not stir or the fish will break up - just spoon some of the sauce over the top of the fish halfway through, then remove the pan from the heat and let the fish sit for another 3-4 mins to finish cooking slowly. When done, it should feel firm and no longer be opaque. If you want a thinner sauce, pour in a spoonful or two of water.
• Meanwhile, steam the green beans for about 4 mins until just tender. De-stone the mango and slice the flesh into thin wedges (see tip below left), then scatter over the fish to warm through.
• To serve, break the fish into big chunks by removing it to serving bowls with a slotted spoon, then pour the sauce over and around it. Serve with the beans, a scattering of coriander and the rice, with lime wedges on the side to squeeze over.