Ingredients

• 455g ( 1 lb) coley or cod fillets, fresh or defrosted, skinned and cubed
• 1 x 540g jar Rogan Josh sauce
• 1 small pepper, deseeded and sliced
• 55g (2oz) sultanas
• 1 small banana
• shredded coconut, to garnish

Method

Microwave Power: 800 Watt

1. Place the sauce into a suitable dish, add the pepper and fish and mix well.
2. Cover and cook on HIGH for 4 minutes.
3. Gently stir in the sultanas and banana, cover and cook on HIGH for 30 seconds.
4. Serve with rice and garnish with shredded coconut.

NUTRITIONALVALUES PER PORTION (APPROX) 285 Kilocalories; 25g Protein; 9g Fat; 27g Carbohydrate; 1g Fibre.

Conventional method
Pour the sauce into a pan, add the pepper and cook for 2-3 minutes. Add the fish and sultanas, stir gently and cook over a low heat for 6-8 minutes. Add the banana and cook for 3 minutes. Serve with rice and garnish with shredded coconut.

Serves 4

With Kind Permission © The Sea Fish Industry Authority

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