Lighter South Indian fish curry

• rapeseed oil↗1 tbsp tbsp
• cumin seeds↗½ tsp tsp
• medium onion↗1

  halved lengthways and thinly sliced into wedges

• garlic cloves↗3

  finely chopped

• finely chopped ginger1 tbsp tbsp

  (about a 2.5cm/1in piece)

• dried curry leaves12
• black mustard seeds1 tsp tsp
• small green chillies↗2

  halved lengthways, deseeded (or leave a few seeds in if you want a bit of heat)

• ground coriander↗1 tsp tsp
• garam masala↗½ tsp tsp
• turmeric↗¼ tsp tsp
• can reduced-fat coconut milk↗400g g
• ground black pepper↗¼ tsp tsp
• skinned, firm white fish500g g

  fillets, such as cod or haddock

• fine green beans↗100g g

  trimmed and halved lengthways

• ripe mango↗1
• generous handful roughly chopped coriander

  leaves only

• basmati rice↗200g

  cooked, to serve

• lime↗

  wedges, to serve

Step-by-step instructions

1. 1

   Heat the oil in a large non-stick frying or sauté pan. Add the cumin seeds and fry for 1 min, then tip in the onion, garlic and ginger, and fry for 1 min more. Stir in the curry leaves and mustard seeds, and fry about 3-4 mins on a medium heat, stirring occasionally, until the onions are turning brown. Stir in the chillies, coriander, garam masala and turmeric, and fry for 30 secs.

2. 2

   Stir the coconut milk in the can, then pour half into the pan. It should start to bubble and thicken, so let it simmer until quite thick, about 3 mins, stirring occasionally. Pour in the rest of the coconut milk, add the pepper and a pinch of salt, and lower the heat.

3. 3

   Sit the fish in the coconut milk and press it down to half submerge it. Cover the pan and simmer gently for 4-5 mins (depending on the thickness of your fillets) until the fish is almost cooked. Do not stir or the fish will break up – just spoon some of the sauce over the top of the fish halfway through, then remove the pan from the heat and let the fish sit for another 3-4 mins to finish cooking slowly. When done, it should feel firm and no longer be opaque. If you want a thinner sauce, pour in a spoonful or two of water.

4. 4

   Meanwhile, steam the green beans for about 4 mins until just tender. De-stone the mango and slice the flesh into thin wedges (see tip below left), then scatter over the fish to warm through.

5. 5

   To serve, break the fish into big chunks by removing it to serving bowls with a slotted spoon, then pour the sauce over and around it. Serve with the beans, a scattering of coriander and the rice, with lime wedges on the side to squeeze over.