Serves: 4
Per portion:
Kcals: 207
Protein: 32g
Fat: 2g
Carbs: 16g
Fibre: 1g

4 x 170g (6oz) cod thick fillet, cubed, fresh or defrosted
4 x 5ml spoon (4 teaspoons) cornflour
1 x 15ml spoon (1 tablespoon) curry powder
3 x 15 ml spoon (3 tablespoons) Bengal hot mango chutney
1 fish or chicken stock cube
300ml (10 fl oz) boiling water
Half a green pepper, cut into rings
Fresh chopped coriander, to garnish

Microwave Power: 800 Watt
1. Mix together the cornflour, curry powder, mango chutney and fish stock cube in a heatproof jug. Gradually add the hot water, stirring until smooth.
2. Cook uncovered in the microwave on HIGH for 1 minute.
3. Place the fish in a suitable dish, top with the sliced peppers and pour the sauce over the fish.
4. Cover and return to the microwave and cook on HIGH for a further 3 minutes, stirring sauce halfway through the cooking time.
5. Leave to stand for 2 minutes before serving with wild and basmati rice and peshwari naan.

www.seafish.org.

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