Serves 4
Syns per serving: 2 1/2
frylight
1 onion, thinly sliced
2 tsp black mustard seeds
8-10 curry leaves (fresh ones if possible)
1 green chilli, deseeded and thinly sliced
2 tsp finely grated fresh ginger
1 tsp turmeric
2 tsp ground cumin
6 black peppercorns
2 carrots, peeled and cut into thick batons
1 courgette, cut into thick batons
200 g green beans
200 ml reduced-fat coconut milk
600 ml fish stock
350 g dried basmati rice
700 g thick skinless and boneless cod fillets, cut into large chunks
200 g cherry tomatoes, halved
salt and pepper
juice of 1/2 lemon
1 red chilli, deseeded and thinly sliced lengthways, to garnish
Spray a large frying pan with frylight and place over a medium heat. Fry the onion for 4-5 min. Add the mustard seeds, curry leaves, green chilli, ginger, turmeric, cumin and peppercorns and cook for 1-2 min, or until fragant.
Stir in the carrots, courgette, beans, coconut milk and stock and bring to the boil. Reduce the heat to low, cover and simmer gently for 12-15 min, or until the veg are tender. Meanwhile, cook the rice according to the packet instructions, drain and keep warm.
Add the fish and cherry tomatoes to the curry and cook for a further 4-5 min, or until the fish flakes easily. Season, remove from the heat and add the lemon juice. Divide the curry between 4 bowls, then garnish the rice with the chilli and serve on the side.
