These days, I spend a fair amount of time trying to dream up low calorie dishes (no, I am not on a low calorie diet). Today I tried a new one and an old favourite, combined. Probably about 250 calories a head, given enough to fill a plate. Calculate your own calories if you care.
Anyway, the bhuna:
Fish (I wanted to use cod, but all I had was salmon)
My fish had skin on, so first I fried the skin side to crisp it, then set aside. Fry thinly sliced onions in a small amount of ghee (or if you really are counting your calories, spray some oil) until sweet. Add crushed garlic, diced ginger and ground cumin, coriander, chilli and cloves. Cook them for a minute or two then add the tinned tomatoes and some salt, mash them up, cover and simmer for a while (say 15 minutes) stirring occasionally. Add water if needed to stop it drying out. After 15 minutes put the fish on top, re-cover and let it steam (or bury it in the sauce if you prefer). Leave that going for 10 minutes or so while you cook the cauliflower…
Black mustard seeds
Black onion seeds
Cut the cauliflower up into florets. Fry the ginger, mustard and onion seeds in a little ghee (or a spray of oil), stirring, until the mustard seeds start to pop pretty vigorously. Add the cauliflower (I actually had some broccoli which I added too) and stir fry for a minute or so, then add a splash of water, which will, of course, fairly quickly boil off. Keep adding water a little at a time, stir frying, until the cauliflower is cooked to your liking (al dente is good!). Add salt and lemon juice (go easy, I used half a lemon for two people generously served). Stir once and serve.
If you don’t care about calories, saffron rice would go well with this. We had a spoonful of yoghurt each, which went well.