Inspiring vegetarian recipes
Try our vibrant veggie dishes, from meat-free lasagne to vegetable curry and vegetarian chilli
Panch phoron fish curry in pineapple and coconut sauce
- Preparation and cooking time
- Total time
- Easy
- Serves 4
Ingredients
- 1 tsp panch phoron, see notes below
- ½ tsp ground turmeric
- ½ tsp sea salt
- 500g hake, skinless and cut into large pieces
- to serve basmati rice
SAUCE
- 1 onion, roughly chopped
- 2 cloves garlic, roughly chopped
- a thumb-sized piece ginger, peeled and chopped
- 2 tsp garam masala
- 20g fresh turmeric, peeled and chopped
- 1 tbsp red Kashmiri chilli powder
- 2 tsp tamarind paste
- 1 tsp caster sugar
- 1 tsp sea salt
- 400ml tin coconut milk
- 4 tsp tomato purée
- 2 tbsp coconut oil
- 400g pineapple, peeled, cored and cut into bite-sized pieces
Method
- STEP 1
Mix together the panch phoron, ground turmeric and salt, rub well into the fish pieces and chill.
- STEP 2
Put all of the sauce ingredients, except the coconut oil and pineapple, in a food processor and whizz until really smooth.
- STEP 3
Heat the coconut oil in a wok and add the paste. Cook over a medium heat for 15 minutes, stirring occasionally, until the paste starts to caramelise and darken. Pour in 500ml of water, add the pineapple and simmer for 30 minutes. If the sauce is not fully cooked out it will smell of raw onion.
- STEP 4
Heat the oven to 220C/fan 200C/gas 7. Put the hake on a baking-paper-lined tray and cook for 6-7 minutes or until just cooked through. Add to the sauce and cook for a further 5 minutes. Take off the heat, put on a lid and leave for 30 minutes to infuse before gently reheating to serve with rice.
