Spicy Indian fish bake

Sat, Apr 6, 2019, 03:00

   
  • Serves: 4
  • Cooking Time: 45 mins
  • Course:
  • Cuisine: Mediterranean

Ingredients

  • 1 tbsp olive oil
  • 400g sweet potatoes or waxy white potatoes, cut into thick slices or small cubes
  • 1 x 400g tin of chopped tomatoes
  • 100ml vegetable stock
  • 2 garlic cloves, crushed
  • 1 tbsp grated fresh ginger
  • 2 tsp garam masala
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 tsp cumin seeds
  • Half tsp hot chilli powder or chilli flakes
  • Salt and freshly ground black pepper
  • 1 x 400g tin of chickpeas, drained and rinsed
  • 4 thick white fish fillets (such as cod, hake, haddock or
  • pollock)
  • A handful of fresh coriander leaves
  • Steamed greens or a side salad, to serve
  • Crusty sourdough bread, to serve

Method

The glycaemic index is a measure of how fast a carbohydrate-rich food converts to glucose in your body. It’s useful to know if you eat foods as a standalone snack, such as an orange or a banana – these have a nice low GI. But potatoes are rarely eaten by themselves. They are part of a meal in this recipe, and it is the glycaemic load that we consider. Enjoy potatoes in moderation and where possible in their jackets as part of a meal to contribute nicely to your potassium, folate, vitamin C and fibre intake. The sweet potato is a great option if you like it, as they’re high in beta-carotene, a potent antioxidant.

1. Preheat the oven to 180 degrees Ceslius or equivalent.

2. Pour the tablespoon of oil on your hands, then rub the potatoes to coat them all in the oil. Put into a baking dish, then pour over the tin of chopped tomatoes and vegetable stock.

3. Sprinkle over the garlic, ginger and all the spices and season well, then stir to combine.Roast in the oven for about 30 minutes.

4. Remove from the oven and stir through the chickpeas.

5. Season the fish fillets, then place on top of the potato and chickpea mixture and return to the oven to roast for a further 12 minutes.

6. Sprinkle with fresh coriander leaves and serve with steamed greens or a side salad and some crusty sourdough bread.