Recipe: Jasmine Hemsley’s Ayurvedic tikka fish and pak choi stir-fry
‘I don’t have a tandoor (a type of clay oven), but I do like tikka – usually small pieces of meat or fish in a spicy marinade, baked in said oven. This adaptation is a deliciously easy fish dish that I can pop in the oven while I prepare a stir-fry of veggies, making it perfect for entertaining.
‘In India, the tikka marinade is made with yogurt and spices, but since yogurt with fish is an Ayurvedic “no-no”, I’ve swapped it with ghee (clarified butter), which helps to activate the spices as well as baste the fish. Marinate the fish in advance for the best flavour; after that, bring to room temperature before cooking. The dish comes together easily.’
Mostly Kapha: Add the chilli and increase your portion of veggies
You will need
• 1tsp ground ginger
• 1tsp ground turmeric
• 1½tsp garam masala
• ½tsp freshly ground black pepper, plus extra to taste
• ½tsp sea salt, plus extra to taste
• ½tsp toasted cumin seeds or ground cumin
• 2-3tbsp ghee
• 1 lime or lemon
• ½-1tbsp water (optional)
• 2 fillets (about 300g) firm white fish such as pollock, cod, haddock, coley, tilapia
• 1 pak choi, quartered lengthways
• 1 fennel, trimmed and cut into long slices
• 1tbsp black mustard seeds
• ¼tsp chilli powder (optional)
• 2 large carrots, grated
1. Mix the ginger, turmeric, garam masala, black pepper, salt and cumin together. Combine with 1tbsp of ghee and the juice of ½ lime to make a paste, adding ½-1tbsp of water if necessary.
2. Coat the fish in the paste and marinate in the fridge for at least 2 hours or overnight. When you are ready to cook, bring the fish to room temperature.
3. Preheat the oven to 180ºC/360ºF (fan 160ºC/gas 4). In a large pan, melt 1 tablespoon of the ghee over a medium heat and sear the pak choi until golden, then season with a little salt and pepper and set aside.
4. Place the fish on a baking tray and bake for about 15 minutes or until the fish is cooked, adding the pak choi for the last 5 minutes.
5. Meanwhile, melt the rest of the ghee in the same pan, if needed, and sauté the fennel. When it is lightly browned, add the mustard seeds and cook until they start to pop (be careful not to let them burn and become bitter). Add the carrot, season and stir-fry for a few minutes, until just tender. Plate everything up and squeeze over the juice of ½ lime.
Next recipe: Vegetable masala recipe for the brain