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Recipe<br />
Coconut<br />
mackerel<br />
curry<br />
This is a gorgeous curry from<br />
Chennai, full of flavours that are<br />
then tamed by the coconut. It<br />
is a coastal dish and proud of<br />
it. Mackerel is very popular in<br />
the south of India and is used<br />
regularly in coconut curries with<br />
tamarind to balance the flavours.<br />
Cut it into steaks as these keep the<br />
fish together and the bones add<br />
flavour to the gravy. Serve with<br />
rice – nothing else is needed.<br />
8<br />
for<br />
Success...<br />
There’s nothing better for<br />
the body – including the<br />
eyes – than eating a plateful<br />
of colourful vegetables.<br />
To help you spice up your<br />
plate, Anjum Anand shares<br />
a few recipes to enrich your<br />
palette with antioxidantpacked<br />
colours.<br />
SeRVeS: 4<br />
Preparation time: 10 minutes<br />
Cooking time: 22 minutes<br />
3 tbsp vegetable oil<br />
1<br />
/2 tsp fenugreek seeds<br />
1 tsp cumin seeds<br />
25 curry leaves, torn<br />
2 medium onions, peeled and<br />
roughly chopped<br />
2 medium tomatoes, roughly chopped<br />
5 large cloves of garlic, peeled<br />
and roughly chopped<br />
8g fresh ginger, peeled and<br />
roughly chopped<br />
1 tsp turmeric<br />
3<br />
/4 - 1 1 /2 tsp red chilli powder<br />
1 tbsp coriander powder<br />
350ml water<br />
450g-500g whole mackerel,<br />
cleaned and cut into steaks<br />
2.5cm thick<br />
3-5 green chillies, left whole<br />
1 1 /2 tsp tamarind paste, or<br />
to taste<br />
250ml coconut milk<br />
Salt, to taste<br />
Food rich in antioxidant<br />
vitamins:<br />
n oranges<br />
n green leafy vegetables<br />
such as spinach<br />
n Tomatoes<br />
n Peppers<br />
n green beans and peas<br />
1. Heat the oil in a large non-stick<br />
saucepan. Add the fenugreek,<br />
cumin seeds and 10 of the<br />
curry leaves and fry for<br />
10 seconds. Add the onions and<br />
cook for about 6-8 minutes<br />
until golden.<br />
2. Meanwhile, puree together the<br />
tomatoes, garlic, ginger and<br />
powdered spices. Add to the<br />
pan and cook for 8-10 minutes<br />
over a high heat or until you<br />
can see little droplets of oil on<br />
the sides of the masala. Add a<br />
splash of water at any point,<br />
if necessary.<br />
3. Add the water, bring to the boil<br />
and then add the fish, green<br />
chillies and remaining curry<br />
leaves. Bring back to the boil<br />
and cook for 3-4 minutes. Stir<br />
in most of the tamarind paste,<br />
but leave a little to add later.<br />
4. Once the fish is cooked, add<br />
the coconut milk. Stir in well,<br />
taste and adjust the seasoning<br />
and sourness (adding the<br />
remainder of the tamarind<br />
paste if necessary) and then<br />
add more water if you prefer a<br />
thinner curry.<br />
A guIdE To eye HealTH And BeauTy
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