- 3 brown onions
- 2 tablespoons rice bran oil
- 1/4 cup fresh curry leaves
- 2 cardamom pods, bruised
- 3 garlic cloves, crushed
- 4cm piece fresh ginger, peeled finely grated
- 2 small red chillies, chopped
- 1 teaspoon ground turmeric
- 3/4 cup plain Greek-style yoghurt
- 4 x 160g boneless firm white fish fillets (skin on)
- 1/2 cup Massel chicken style liquid stock
- Steamed basmati rice, to serve
- 1 bunch baby choy sum, to serve
- Curry leaves, extra, to serve
- Lime wedges, to serve
- Step 1Thinly slice 2 onions. Heat 1/2 the oil in a deep frying pan over medium heat. Add onion, curry leaves and cardamom. Cook, stirring, for 15 minutes or until onion is browned and crisp. Using a slotted spoon, transfer to a bowl. Discard cardamom.
- Step 2Meanwhile, coarsely chop remaining onion. Place chopped onion, garlic, ginger, chilli and turmeric in a small food processor. Process until smooth. Add yoghurt. Process until combined. Transfer mixture to a shallow glass or ceramic dish. Add fish. Turn to coat.
- Step 3Remove fish from marinade. Reserve marinade. Reheat remaining oil in same pan over medium-high heat. Cook fish, flesh-side down, for 2 minutes. Turn fish. Add reserved marinade and stock. Bring to the boil. Reduce heat to medium. Simmer, uncovered, for 6 to 7 minutes or until fish is cooked through.
- Step 4Top fish with onion mixture. Serve with rice, baby choy sum, extra curry leaves and lime wedges.
- Low carb
Prepare in advance: Follow recipe to end of step 2. Place onion in an airtight container. Cover yoghurt mixture with plastic wrap. Refrigerate for up to 1 day. Reheat onion over medium-high heat to re-crisp.
- Author: Liz Macri
- Image credit: Andrew Young and Guy Bailey
- Publication: Super Food Ideas