
A spicy and aromatic traditional Bengali curry that’s great served with salad.
Serves
2
Prep
15 minutes
Cook
20 minutes
Nutritional Information:
Each 445g serving contains (excludes serving suggestion)
- KCal
- 350
- Carbs
- 26.7g
- Fibre
- 7.2g
- Protein
- 31.2g
- Fat
-
11.6g
(Low)
- Saturates
-
0.9g
(Low)
- Sugars
-
9.4g
(Low)
- Salt
-
0.58g
(Low)
- Fruit/Veg Portion
- 1
Ingredients
Ingredients
- 600g sea bream (300g fish flesh)
- 1 heaped tsp + 1 tsp ground turmeric
- 1 tbsp sunflower oil
- 2 tsp panch phoran (Bengali whole spice blend)
- 5 green cardamom pods, bruised
- 2 large onions, thinly sliced
- 2cm fresh ginger, finely grated
- 4 cloves garlic, crushed
- 1-2 green chillies, chopped
- 1 tsp ground coriander
- 1 tsp ground cumin
- half tsp chilli powder
- 2 bay leaves
- 150g potatoes, peeled and chopped
- 2 tomatoes, finely chopped
- 1 tbsp freshly chopped coriander
Method
Method
Recipe tips
- This works well with most fish, if you’re worried about fish bones use chunks of salmon, cod, monkfish or large prawns.
- To make your own panch phoran, mix equal parts of black mustard seeds, cumin seeds, fennel seeds, fenugreek and kalonji (nigella) seeds.
- Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge and thoroughly reheat until piping hot throughout.