Ingredients (Serves 4)
1 tsp ghee or olive oil
1 large white onion, finely chopped
1 green bell-pepper, diced
1 red or yellow bell-pepper, diced
4 cloves garlic, finely chopped
1 inch piece fresh ginger, finely chopped
1 tsp coriander powder
1 tsp cayenne pepper
1 tsp sea salt
1 tsp garam masala
1 tsp ground cumin
1 tsp ground turmeric
400ml vegetable stock (made with one organic stock cube)
400g fresh or frozen white fish fillets (cod, haddock or similar)
400g (drained weight) tinned cannellini beans, drained and rinsed well
200g (drained weight) tinned black beans, drained and rinsed well
300ml coconut milk
Juice of 1 lemon
Per serving: 480 calories - 16g fat - 47g carbs - 37g protein
Preparation Instructions
Heat the ghee / oil in a large saucepan over a medium heat
Add the onion and fry gently for 4 minutes, stirring frequently
Add the bell-peppers, garlic and ginger
Stir well and fry gently for 4 minutes, stirring frequently
Add the dried spices, stir well and fry for 30 seconds
Add the stock, stir well and bring to a gentle simmer
Add the fish and beans. Stir well, cover and cook for 10 minutes
Add the coconut milk, stir well, cover and cook for 5 minutes
Stir well and add the lemon juice
Stir and serve
Store any leftovers in an airtight container and refrigerate for up to 3 days
Or freeze on same day