المكونات

  • SpinneysFOOD Cumin Seeds 2 tsp
  • Brown mustard seeds 2 tsp
  • SpinneysFOOD Fennel Seeds 2 tsp
  • Nigella seeds 1 tsp
  • Fenugreek seeds 1 tsp
  • Fresh fish fillets 4, de-scaled, with skin on
  • SpinneysFOOD Fine Sea Salt ½ tsp
  • SpinneysFOOD Fine Turmeric 1 tsp
  • Yellow mustard seeds 1.5 tbsp
  • Red onion 1
  • Green chillies 2
  • Tomatoes 2, ripe
  • Coconut oil 2 tbsp
  • Panch phoran spice mix 1 tbsp
  • Red chilli flakes 1-2 tsp
  • SpinneysFOOD Bottled Drinking Water 200ml
  • Lime 1
  • SpinneysFOOD Fresh Coriander A handful

Nutrition (Per serving)

  • سعرات حرارية 344
  • دهون 19.9g
  • المشبعة 8.6g
  • بروتين 16.3g
  • الكربوهيدرات 28.5g
  • السكريات 4.6g

نظرًا لطبيعة وصفات سبينس للطهي في المنزل والتغيرات الطبيعية في المكونات، يتم تقريب المعلومات الغذائية على قدر الإمكان."

سمك ماسور تينغا بالكاري

Asian 10 Mins Prep · 30 Mins Cook


  1. To make the spice mix, combine the cumin, brown mustard, fennel, nigella and fenugreek seeds.
  2. Place the fish on a plate and rub with the salt and turmeric. Cover and set aside for 10-15 minutes.
  3. Coarsely grind 1 teaspoon of yellow mustard seeds. Peel and slice the onion. Deseed and halve the green chillies. Roughly chop the tomatoes.
  4. Melt half the oil in a frying pan over a medium-high heat and add the mustard seeds. Stir for a few minutes until they become fragrant. Lay the fish in the pan, skin side down, and leave to cook for 3-4 minutes. Once the skin is crisp and golden, turn and cook for a further 2-3 minutes until the fish is just cooked through. Transfer the fried fish to a plate, cover and set aside.
  5. Heat the remaining oil in the pan over a high heat. Add the panch phoran. Allow the seeds to splutter and pop for 1 minute. Turn the heat down to medium. Stir in the onion and chillies. Sauté gently for 3-4 minutes, until they are just softened and golden. Then stir in the chopped tomatoes and cook for 4-5 minutes until they soften. Add 1 tablespoon of mustard seeds with the chilli flakes and cook for a further 4-5 minutes, stirring.
  6. Pour in the water then add lime juice to taste. Bring to a gentle simmer. Carefully add the fried fish pieces back into the sauce, skin side up, and heat through for 2-3 minutes.
  7. Garnish with chopped coriander leaves and serve with rice.