Ingredients
455g (1 lb) coley fillet, fresh or defrosted, skinned
and cubed
1 x 15ml spoon (1 tablespoon) sunflower oil
1 medium onion, sliced
1 clove garlic, crushed
2.5cm (1" ) root ginger, peeled and finely chopped
0.5 x 5 ml spoon (half a teaspoon) ground cumin
0.5 x 5 ml spoon (half a teaspoon) coriander
0.5 x 5ml spoon (half a teaspoon) chilli powder
1 x 200g can of chopped tomatoes
1 x 5ml spoon (1 teaspoon) tomato puree
1 red pepper, deseeded and cubed
1 courgette, thickly sliced
55g (2 oz) button mushrooms, halved
2 carrots, sliced
225g (8 oz) puff pastry
egg or milk to glaze
tomato and parsley, to garnish
Serves 4
NUTRITIONAL VALUES PER PORTION (APPROX) 357 Kilocalories;
24g Protein; 18g Fat; 27g Carbohydrate; 2g Fibre.
Method
Preheat oven to 200°C / 400°F, Gas Mark 6
Heat the oil in a pan, cook the onion, garlic and ginger
until soft and transparent. Stir in the spices and cook
for 1-2 minutes.
Add the tomatoes, tomato puree and vegetables, bring
to the boil and simmer until the vegetables are just
tender.
Remove from the heat and stir in the fish. Spoon into
a pie dish.
Roll out the pastry to a large rectangle, use to cover
the filling, trim to fit. Decorate with fish shapes
cut from the trimmings.
Brush with beaten egg or milk and bake for 20 minutes
or until pastry is golden brown.
Garnish and serve with green vegetables
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