Haddock in Indian-Spiced Tomato Sauce

This is a simple fish recipe with just a few spices and a quick tomato sauce. If you’re scared of fish and want to try some lesser-known Indian cuisine (butter chicken this ain’t), this is the recipe for you. Please use sustainable fish. Printing the handy wallet-sized pdf and taking it to the poissonnerie is a great idea.

Haddock in Indian-Spiced Tomato Sauce

1 lb haddock (or mackerel or anything sustainable – ask!)

salt, pepper and cayenne

1/8 tsp ground turmeric

1 tbsp olive oil (or canola or mustard or whatever you have. I used sunflower)

1/8 tsp ground asafetida (I grate 1/8 tsp from a big chunk since it stays fresher longer this way. You can also skip this if it’s a nuisance to find)

1/4 tsp mustard seeds (black or yellow, but I think black is more traditional)

1/2 tsp whole cumin seeds

1/4 tsp whole fennel seeds (this is a strong flavour, so if you don’t like anise or black licorice, or have picky eaters in the family, just use a pinch)

1/8 whole fenugreek seeds (same goes for this)

4 medium tomatoes (use the medium Lufa Farms tomatoes and not the big beefsteak ones. You need to grate them to get rid of their skins. It’s less of a bother than blanching them)

1 cup fresh or frozen peas (defrosted if frozen. I generally double the vegetable content so I end up eating more green than protein, so up to 2 cups of peas is fine here, as you like)

3 tbsp probiotic plain organic yogurt (preferably a thick one. My favourite is Pinehedge, but I also like Organic Meadow. A thick one is better than a thin one, and goodness help you if you go with a fat free one that will end up thin and bitter…much like you)

Directions:

1. Wash the fish and dry with paper towels. Place in a large dish or bowl. Sprinkle a little salt (about 1/4-1/2 tsp), a few grinds of fresh pepper (or 1/8 tsp), 1/4 tsp of cayenne, and the turmeric on the fish (both sides) and let marinate in the fridge for at least 30 minutes.

2. Heat the oil in a large frying pan on medium-high heat. When it gets hot enough (test with a few drops of water – the water should sizzle) add the grated asafetida, followed by the mustard seeds, cumin, fennel and fenugreek. Let the mustard seeds start to pop (you may need to stir them a little in the oil) and then add the grated tomatoes, 1/4 tsp salt, 1/4 tsp cayenne (don’t worry. It’ll be fine), and a little more black pepper (about 1/8 tsp).

3. Stir and cook for about 5-7 minutes, until the tomatoes thicken slightly. You want a sauce to remain though, so if the tomatoes start sticking to the bottom of the pan you need to add about 1/4 cup of water to thin it.

4. Then add the peas and cook another minute if frozen. If fresh, skip immediately to the next step.

5. Add the fish carefully to the pan. Often the fish will have a thin tail that will cook faster than the thicker parts of the fillet. So tuck the tail underneath (as though it’s ashamed for having been caught) and then spoon the sauce over top of the fish, basting it in the spiced tomato juices.

6. Cover the pan, leaving it just a little ajar, and let the fish cook for about 7-10 minutes, until it’s just cooked through. It should not longer be transluscent, and it should fall apart when you touch it with a knife. When you bite into it it shouldn’t be chewy or tough. If it tastes “like chicken” it’s over-cooked. It should be soft and delicate (like fish!!!). I’d recommend basting the fish a few times in this 7-10 minute period and also making sure there’s always enough liquid in the pan so the sauce doesn’t burn. Add a little extra water if need be – about a tbsp at a time as needed.

So the peas are ugly, I know. But Indian food isn’t supposed to look gorgeous. It’s supposed to be delicious, and this is. You can make this dish without the peas and you just lose a little sweetness and green nutrition, but the recipe can’t see you and neither can I. I’d especially recommend skipping the peas if you’re serving this for company or kids, and am also completely fine with skimping if you serve it with a salad or steamed swiss chard or braised bok choy for a pan-Asian feel to the meal.