Traybaked Keralan fish curry

Serves 12-14

  • 3 medium onions

  • 4 cloves of garlic

  • 5 cm piece of fresh ginger

  • 2 fresh red chillies, deseeded

  • 1 large bunch of fresh coriander, leaves picked

  • 1 red pepper, deseeded

  • 1 yellow pepper, deseeded

  • sunflower oil

  • 2 teaspoons brown mustard seeds

  • 2 teaspoons fenugreek seeds

  • 2 teaspoons fennel seeds

  • 1 handful of curry leaves

  • 1 x 1.5 kg side of salmon, scaled and pin-boned, skin on

  • sea salt

  • freshly ground black pepper

  • olive oil

  • 300 g ripe cherry tomatoes

  • 28 peeled tiger prawns

  • 2 x 400 g tins light coconut milk

  • 4 lemons

Creamy, rich and packed with spices, this traybake is fresh, flavoursome and super-comforting. Simply whack it in the middle of the table and let your guests help themselves, and serve with clove-spiked rice, warm chapatis and poppadoms on the side for a really epic meal.



Preheat the oven to 160ºC/325ºF/gas 3. Peel and finely slice the onions, garlic and ginger. Finely slice the chillies and coriander stalks, then slice the peppers. Place your largest roasting tray on the hob over a medium heat and add a good splash of sunflower oil, the spices and curry leaves. Fry for 2 minutes, then add the chopped veg, garlic and coriander stalks. Cook for about 15 minutes, or until soft and golden, stirring occasionally.



Place the salmon into the tray, skin side down. Season and drizzle with olive oil, then carefully turn the salmon skin side up and place the tray in the oven for around 20 minutes, or until the salmon is almost cooked through. Meanwhile, quarter the tomatoes and butterfly the prawns by carefully running a sharp knife down the back of each one and flattening them out.



Remove the tray from the oven and preheat the grill to full whack. Carefully peel the skin off the salmon and place onto a piece of tin foil. Stir the tomatoes, prawns, coconut milk and the zest and juice from 1 lemon into the tray and gently simmer on the hob over a medium to low heat until the prawns are cooked through. Meanwhile, place the skin under the grill for 5 minutes or until lovely and crisp – the skin can turn quickly so keep a close eye on it.



When done, carefully remove the crispy skin from under the grill and set aside to cool. Use a large spoon to break the salmon into big chunks. Season the sauce to taste with salt, pepper and a squeeze of lemon juice, then snap up and scatter over the crispy salmon skin, sprinkle with the reserved coriander leaves and serve with lots of lemon wedges for squeezing over.

Nutritional Information

Traybaked Keralan fish curry

A guaranteed crowd pleaser

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0 foodies cooked this
Creamy, rich and packed with spices, this traybake is fresh, flavoursome and super-comforting.
Serves 12-14
1h
Not too tricky
Method

Creamy, rich and packed with spices, this traybake is fresh, flavoursome and super-comforting. Simply whack it in the middle of the table and let your guests help themselves, and serve with clove-spiked rice, warm chapatis and poppadoms on the side for a really epic meal.

Preheat the oven to 160ºC/325ºF/gas 3. Peel and finely slice the onions, garlic and ginger. Finely slice the chillies and coriander stalks, then slice the peppers. Place your largest roasting tray on the hob over a medium heat and add a good splash of sunflower oil, the spices and curry leaves. Fry for 2 minutes, then add the chopped veg, garlic and coriander stalks. Cook for about 15 minutes, or until soft and golden, stirring occasionally.

Place the salmon into the tray, skin side down. Season and drizzle with olive oil, then carefully turn the salmon skin side up and place the tray in the oven for around 20 minutes, or until the salmon is almost cooked through. Meanwhile, quarter the tomatoes and butterfly the prawns by carefully running a sharp knife down the back of each one and flattening them out.

Remove the tray from the oven and preheat the grill to full whack. Carefully peel the skin off the salmon and place onto a piece of tin foil. Stir the tomatoes, prawns, coconut milk and the zest and juice from 1 lemon into the tray and gently simmer on the hob over a medium to low heat until the prawns are cooked through. Meanwhile, place the skin under the grill for 5 minutes or until lovely and crisp – the skin can turn quickly so keep a close eye on it.

When done, carefully remove the crispy skin from under the grill and set aside to cool. Use a large spoon to break the salmon into big chunks. Season the sauce to taste with salt, pepper and a squeeze of lemon juice, then snap up and scatter over the crispy salmon skin, sprinkle with the reserved coriander leaves and serve with lots of lemon wedges for squeezing over.

Nutritional Information Amount per serving:
  • Calories 327 16%
  • Carbs 7.4g 3%
  • Sugar 5.5g 6%
  • Fat 19.9g 28%
  • Saturates 6.7g 34%
  • Protein 30.7g 68%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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