Thursday, July 7, 2011

Week 78 Day 4

Fish balti
Serves 4 : Very easy : Quick
600gm white fish, cut in chunks
1 onion, finely chopped
½ tsp crushed garlic
1 red chilli, finely chopped
2 tsp crushed ginger
2 tsp ground turmeric
2 tsp ground cumin
1 tsp sweet paprika
1 x 400gm tin chopped tomatoes
30ml fat free dried milk powder
60ml water
2 Tblsp chopped coriander
1 Tblsp chopped mint
4 Tblsp fat free plain yoghurt
320gm basmati rice

Cook the rice in water (or chicken stock).
Once cooked, drain and keep warm.

Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic, chilli and ginger for 3 – 4 minutes.
Add the turmeric, cumin and paprika and cook for another minute.

Mix the milk powder to a paste with the water and add to the pan.
Tip in the tomatoes and stir well.
Nestle the fish chunks in the sauce.
Cover and simmer for 5 minutes.
Stir through the fresh coriander and mint.

Serve the balti on the rice, topped with yoghurt.

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