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21 December 2012,01:24 by

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Serves :

Preparation Time :
45 minutes

Cooking Time :
30 minutes

Preparation Method :

  • In a flameproof dish, mix together half of the salt and cayenne pepper with turmeric and 1 teaspoon of the oil.
  • Place the fish in the dish and cover with the spice mixture. Marinate for about 20 - 30 minutes.
  • Heat the remaining oil in a non-stick frying-pan and add the fennel seeds with the mustard seeds.
  • Fry until the mustard seeds start popping and then add the onion, garlic, chili and red pepper. Fry for 5 minutes or until the onion starts to brown.
  • Add in the remaining salt and cayenne. Then add the tomatoes, cumin seeds and garam masala. Simmer for 10 - 12 minutes over a low heat.
  • Place the cod steaks under a preheated grill and grill on both sides for 2 minutes.
  • Pour over the sauce, then cook in a preheated oven at 190°C / 375°F / Gas mark 5 for 15 minutes or until the fish is cooked. Garnish with coriander and serve.


  • 750 grams thick skinless cod steaks, cleaned, washed and pat dried
  • 420 grams chopped tomatoes
  • ½ teaspoon cayenne pepper
  • ¼ teaspoon turmeric
  • ½ teaspoon black mustard seeds
  • 1 onion, chopped finely
  • 2 garlic cloves, crushed
  • 2 teaspoon Cooking oil
  • 1 teaspoon fennel seeds
  • 1 large green chili, de-seeded and chopped finely
  • 1 red pepper, de-seeded and chopped
  • ½ teaspoon ground cumin seeds, roasted
  • A pinch of garam masala
  • Salt, to taste
  • 2 tablespoons chopped fresh coriander

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