SERVES 4
-250g/9oz/generous 1 cup red lentils, or yellow split peas (spaked overnight);
-1 littre/1 3|4 pints/4 cups water;
-30 ml/2tbsp sunflower oil;
-2.5 ml/1|2 tsp each mustard seeds, cumin seeds, fennel seeds and fenugreek or cardamom seeds;
-5ml/1tsp ground turmeric;
-3-4 dried red chillies, crumbled;
-3o ml/2tbsp tamarind paste;
-30ml/2 tbsp chopped fresh coriander (cilantro);
-4 mackerels;
-ground black pepper;
-fresh red chilli slices and finely chopped coriander, to garnish;
-flat bread and tomatoes, to serve.
1. Rinse the lentils or split the peas, drain them thoroughly and put them in a pan. Pour in the water and bring to the boil. Lower the heatm, partially cover the pan and simmer the lentils or split peas for 30-40 minutes, strring occaionaly, until they are tender and mushy.
2, Heat the oil in a work or shallow pan. Add the mustard seeds, then cover and cook for a few seconds until they pop. Remove the lid, add the rest of the seeds, with the tumeric and chillies, and fry for a few more seconds.
3. Stir in the lentisl or split peas and the tamarind paste and mix well. Bring to the boil, then simmer for 10 minutes until thick. Stir in the coriander.
4. Clean the fish, then heat a ridged griddle or the grill (broiler) until very hot. Make six diagonal slashes on either side of each fish and remove the head. Season, the grill (broil) for 5-7 minutes on each side. Serve, garnished with red chilli and chopped coriander, accompanied by the dhal, flat bread and tomatoes.
Nutritional info per portion: Energy 586 kcal/2453 kj; Protein 43.3g; Carbohydrate 36.5g of which sugar 2.8g, Fat 30.6g of which saturate 5.7g, Cholesterol 81mg, Calcium 72mg, Fibre 3.6g, Sodium 121mg.