Name: Fish in a lightly curried tomato sauce
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 6 servings
Cuisine: Boil
Ingredients: 1 kg kingklip or firm white fish; 2 cloves garlic cloves, crushed; 10 ml (2) tsp garlic cloves, crushed; 4-5 green chilli; 3-5 ml (1/2 - 1) tsp dried chilli flakes; 410 g tomato purée; 4 tomatoes ripe, peeled and pureéd; 1 onion grated; 10 ml olive oil or canola oil; 1 onion medium, peeled and sliced; 4 cardamom pods; 2.5 ml cloves ground; 2.5 ml salt; 2.5 ml black peppercorns; 2.5 ml cumin seeds; 5 ml cumin ground; 5 ml sugar tomato puree is allitle too tart; 100 ml water

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Ingredients (18)

1 kg	kingklip — or firm white fish
2 cloves	garlic — cloves, crushed

Or:

10 ml (2) tsp	garlic — cloves, crushed
4-5	green chilli

Or:

3-5 ml (1/2 - 1) tsp	dried chilli flakes
410 g	tomato purée

Or:

4	tomatoes — ripe, peeled and pureéd
1	onion — grated
10 ml	olive oil — or canola oil
1	onion — medium, peeled and sliced
4	cardamom — pods

Or:

2.5 ml	cloves — ground
2.5 ml	salt
2.5 ml	black peppercorns
2.5 ml	cumin — seeds

Or:

5 ml	cumin — ground
5 ml	sugar — tomato puree is allitle too tart
100 ml	water

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Method:

Cube the fish and set aside.
Pound the garlic and chillies, or process in a mini food processor.
Mix with the tomato purée (or puréed fresh tomato) and grated onion. Set aside.
Heat the oil in a pan over a medium heat and stir-fry the sliced onion.
Add the cardomom pods (or ground cardomom), whole (or ground) cloves, salt, peppercorns and cumin seeds.
Fry for one minute to develop the flavours, stirring all the time.
Add the tomato-onion mixture, together with the coriander and cumin powder, and the sugar. Cook for about six minutes until well blended.
Use 100 ml (2/5 cups) water to rinse out the tomato purée tin (if using tinned tomato purée) and add to the tomato curry sauce together with the fish cubes. Mix well to ensure the fish is covered with the tomato sauce.
Cover and simmer slowly until the fish is cooked, about 10 minutes.
Serve with 125 ml (1/2 c) cooked low GI rice per person. Add an unusual “salad” made with finely shredded lettuce and grated cucumber, covered in plain low fat yoghurt, to make a balanced meal.

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