Mangalore fish molee

Mangalore fish molee

Serves 4

Syns per serving: 2 1/2

1 onion, finely chopped

4 garlic cloves, finely chopped

2 green chillis, deseeded and finely chopped

2 tbsp mild curry powder

100 g finely chopped fresh coriander, plus extra to garnish

6 curry leaves

200 ml reduced-fat coconut milk

4 thick skinless and boneless halibut or cod fillets, cut to large chunks

lemon wedges, to serve

For the rice

frylight

1 onion, finely chopped

2 carrots, peeled and diced

200 g green beans, trimmed and finely chopped

300 g dried basmati rice

4 cardamom pods lightly crushed

finely grated zest and juice of 1 unwaxed lemon

700 ml veg stock

salt and pepper

For the rice, spray a frying pan with frylight and place over a medium heat. Stir-fry the onion for 4-5 min. Add the carrots, beans, rice, peppercorn and cardamom pods and stir-fry for 1 min. Add the lemon zest and juice and stock, and bring to the boil. Season with salt, cover tightly, reduce the heat to low and cook for 15 min. Remove from the heat and leave to stand, covered, for 15-20 min.

Meanwhile, put the onion, garlic, chillis, curry powder, coriander and 400 ml water in a food processor and blend until almost smooth.

Spray a frying pan with frylight and place over a medium-high heat. Add the curry leaves and stir-fry for 10-20 seconds. Add the paste, reduce the heat to medium and stir-fry for 8-10 min. Add the coconut milk and cook for 15-20 min, uncovered.

Add the fish to the curry mixture and bring to the boil. Reduce the heat to low and simmer for 5-6 min, or until the fish is just cooked. Season and remove from the heat. Divide the curry and rice between 4 bowls, garnish with the extra coriander and serve with lemon wedges for squeezing over.