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Get one of your weekly omega three doses with this Mackerel and Sweetcorn Curry, the perfect replacement for a less healthy Friday night takeaway.
1 small onion
2 tins mackerel in brine
Tin of sweetcorn.
400g tinned chopped tomatoes
1 tbsp vegetable oil
1 cinnamon stick
1 tsp cumin seeds
5 cardamom pods
1 pinch black peppercorn
1 tsp turmeric
Chop the onion and open the tins (drain the mackerel and sweetcorn but not the tomatoes).
In a medium saucepan or heavy-bottomed pan, heat the oil and when hot add the whole spices (not the turmeric) and onion.
Cook until the onion softens - but don't let it brown - and then add the mackerel, sweetcorn, turmeric, tomatoes and salt to taste.
Cook together for about 15 mins and then check the seasoning. You can cook it for longer on a low heat and this improves the flavour.
Note: If you are having this with brown basmati rice, put the rice on before you start cooking this dish. If you are having white basmati rice, put the rice on after you have added the tinned ingredients to the curry and serve up when the rice is done.
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