Mindful Chef's healthy recipe of the week: fish tikka masala, black rice & coconut

This aromatic and delicately spiced fish tikka masala is our version of the curry house favourite.

Packed with fresh ginger and spinach, we serve it with nutty black rice.

Recipe for two people, halve the ingredients for one person.

648 calories • 58g carbs • 30g fat • 35g protein

Allergens:

Fish, Mustard, Sulphites

100g black rice

10g coconut chips

120g cherry tomatoes

1/2 red chilli

1 brown onion

1 lemon

1 tsp oil

200ml coconut milk

2 garlic cloves

2 tbsp tikka masala paste

2 x 150g coley supreme (skin off)

4cm fresh ginger

80g spinach

Medium handful of fresh coriander

1. Preheat the oven to 200C / gas mark 6 and boil a kettle. Rinse the black rice and place in a saucepan with 500ml boiling water and a pinch of salt. Simmer for 25-30 mins, then drain.

2. Meanwhile, thinly slice the onion and half red chilli (remove the seeds for less heat). Peel and finely chop the garlic and ginger. Finely chop the coriander leaves and stalks, keeping them separate. Slice the cherry tomatoes in half.

3. Heat a large dry frying pan on a medium-high heat and toast the coconut chips for 3 mins until golden brown. Remove from pan and set aside.

4. Heat the same frying pan with 1 tsp oil on a medium heat and cook the onion for 5 mins until softening. Add the coriander stalks, garlic, ginger and half of the chilli to the pan, cook for 2 mins. Add the tikka paste and cherry tomatoes and cook for another 3 mins, stirring constantly.

5. Meanwhile, season the coley with salt, pepper and squeeze on the juice of half the lemon. Place on a baking tray lined with baking parchment. Place in the oven for 12-15 mins until cooked through.

6. To the vegetable pan, add the coconut milk and simmer for 5 mins, then stir through the spinach.

7. Spoon the black rice onto two warm plates alongside the curry and top with the coley. Sprinkle with the coconut chips, coriander, remaining chilli and drizzle with the remaining lemon juice.

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