Hari Ghotra Indian Food

Hari Ghotra's Mustard Halibut Recipe


This is a great recipe that takes into consideration some of the key elements in supporting natural detoxification. The fish is selenium-rich which is important in protecting cell membranes, and kale is a leafy green that is full of B complex which aids natural detoxification in many ways. The coconut oil provides a good fat and the mango is full of healthy inducing vitamins, not to mention the benefits of the ginger, garlic and fresh spices – plus, it tastes sensational too!

Mustard Marinated Halibut with a Coconut Sauce, Kale Crisps & Mango

Fish Marinade Ingredients
4 Pieces of Chunky Halibut Juice from 1 Lemon
1 Tablespoon Mustard Paste 1 Garlic Clove, Crushed
1 Teaspoon Cumin Seeds, Crushed 1/2 Teaspoon Salt
1/2 Teaspoon Turmeric 1/4 Teaspoon Chilli Powder
1 Tablespoon Rapeseed Oil
Coconut Sauce Ingredients
1 Red Onion, Minced 1 Tablespoon Coconut Oil
1 Teaspoon Fennel Seeds 1 Teaspoon Cumin Seeds
1 Teaspoon Mustard Seeds 20 Curry Leaves
2cm Fresh Root Ginger 4 Garlic Cloves
2 Chillies (Or to Taste) 200g Plum Tomatoes, Blended
1 Teaspoon Coriander Seeds, Crushed 1/2 Teaspoon Red Chilli Powder
1/2 Teaspoon Turmeric 1 Teaspoon Salt
50g Green Mango, Grated (Plus a Little to Garnish) 200g Coconut Cream
Kale Crisps Ingredients
2 Handfuls of Kale Rapeseed Oil
Rock Salt


Method

Marinade
  1. Combine all the ingredients except the halibut in a wide bowl so they are mixed together to form a yellow mixture.
  2. Coat the pieces of fish with the mixture and leave to marinade for as long as possible.
  3. To cook the fish, heat a drizzle of rapeseed oil in a non-stick frying pan until smoking. Place fish in the pan and cook for 4-5 minutes. Turn it over and cook for a further 4 minutes until cooked through.  
Sauce
  1. Mince or chop one large red onion.
  2. Heat the coconut oil in a pan, add the fennel and cumin seeds and then the mustard seeds.
  3. When they begin to sizzle and you can smell the warming aromatics from the spices, add the curry leaves.
  4. Stir in the minced onion and cook on a medium heat for about 10 minutes until it starts to colour.
  5. Mince the garlic cloves, ginger and fresh chillies in a kitchen blender or pestle and mortar, and add to the onions.
  6. Stir and cook for a further 5-6 minutes.
  7. Blend the tomatoes until smooth, add to the pan and stir.
  8. Crush the coriander seeds in a pestle and mortar and stir into the masala with the turmeric, chilli powder, salt and grated mango. 
  9. Continue to cook until the masala is thick and glossy.
  10. Pour in the coconut cream and stir. Leave to simmer and cook until it’s nice and thick.
Kale Crisps - You can make these before hand
  1. Pre-heat your oven to 180°C. 
  2. Cut the kale into thick strips removing the stems. Wash and spin to dry it.
  3. Place on a medium baking tray and sprinkle with rapeseed oil and a little rock salt.
  4. Place in the oven for 15-20 minutes.
*You can also cook kale crisps by deep frying the leaves.
To serve 
  1. Place the masala on a plate (it needs to be nice and thick).
  2. Put the fish on top of the masala.
  3. Sprinkle the kale crisps over the top and garnish with a few strands.
PRODUCTS YOU MAY FIND HELPFUL WITH THIS RECIPE
Vogue Baking Tray
Vogue Frying Pan
Vogue Pestle and Mortar
By Hari Ghotra
Food blogger and chef at the Tamarind Collection of Restaurants.
Hari’s always loved Indian food and creating spicy dishes. She trained at the Tamarind Collection of Restaurants and flies back and forth to India in search of great flavours, textures and aromas.
Want to see more great Indian food recipes? Click here to go to Hari's webpage. 

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