Ingredients

Method

• Sea salt and freshly ground black pepper
• 4 portions yellowtail (about 100 g each)
• 3 T Cape Malay curry powder
• 4 T butter, melted
• 1 onion, finely chopped
• 1 t cumin
• 1/4 t turmeric
• 3 cardamom pods
• 1 cup basmati rice
• 2 cups water
• 1 stick cinnamon
• 1 bay leaf
• 1 clove garlic, crushed
• 2 T chopped mint
• 1 cup buttermilk or plain, low-fat yoghurt

Method

Ingredients

Preheat the oven to 180°C. Lightly season the fish. Mix 1 T of the curry powder with half the melted butter, then use to coat the fish. Set aside while preparing the rice.
In a suitable saucepan over a medium to low heat, soften the onion in the remaining butter, then stir in the remaining curry powder, the cumin, turmeric, cardamom mand rice.
Add the water, cinnamon, bay leaf and 1 t salt and bring to a bubble. Cover, reduce the heat and cook gently for 10 minutes, or until the liquid has been absorbed. Turn the rice into a greased baking dish, bury the fish in the rice and cover with a sheet of greased baking paper.
Bake for 15 minutes, or until the fish is just cooked and still moist and the rice is fluffy and tender. Check seasoning. Add the crushed garlic and chopped fresh mint to the buttermilk or thin yoghurt and spoon over the fish and rice. Serve immediately.

Cook’s notes: Use sunflower oil instead of butter, if you prefer, and try skinned chicken fillets instead of fish. Substitute chopped coriander for the mint and add crushed garlic to the softened onions.

Per serving: 2005.7 kJ, 30 g protein, 19.1 g fat, 44.3 g carbs