This recipe is the equivalent of using soya sauce and Honey in Chinese or Japanese cuisine. I adore the sticky tar like onion consistency that almost sticks to the fork as if a gooey BBQ sauce, thickened with the soft onions that adds a lovely texture to the dish to compliment the fish. I recommend using a firm white fish – though I know, it works with salmon too. Cod steaks are good idea though they can be difficult to find in the local supermarket since most fish is sold filleted. A fishmonger would be able to help.
For the fish marinade
½ tsp wholegrain mustard
½ tsp turmeric
1 tsp finely chopped garlic
¼ tsp black pepper
1 tbsp finely chopped fresh coriander
Salt to taste
2 pieces of cod steaks or fillets (haddock or other white fish is fine)
½ onion finely chopped
½ tsp garlic
2 tbsp of tamarind pulp or tamarind chutney
1 tsp sugar (if using tamarind pulp rather than chutney)
Fresh coriander to garnish
¼ lemon wedge to garnish
- Place all the ingredients for the marinade in a bowl, mix and taste to adjust the seasoning if required. Add the fish and coat evenly. Set aside.
- Now heat the oil in a wide pan, add the onions, garlic, and cook for a few minutes on a gentle heat until the onions have softened.
- Add the tamarind sauce or pulp (if you are using unsweetened pulp then add the sugar as well). Stir the tamarind into the onions and cook for a minute.
- Add place the fish, skin side up (if not using cod steaks), into the pan, spooning over any left over marinade from the bowl. Spoon some of the onion and tamarind sauce over the fish.
- Cook the fish about 5 minutes on the first side on a low heat. Check the colour of the fish to see whether the flesh has turned white and if so turn the fish over.
- Cook with the skin side down for a further minute or two before switching off and let it rest in the pan for a minute before serving up. Garnish with fresh coriander and lemon juice.
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.