Fish curry - Easy,healthy meat-free recipes

Cooking on a busy schedule can be daunting and we often resort to "take-out" food as a solution.  I made this fish curry by putting all the ingredients in a tajine and leaving it to cook on its own while I went about my business for an hour.  By omitting the green chilies this recipe becomes a perfect meal for young children .
Note: A slow cooker will be fine as well, or an oven proof ceramic vessel with a tight fitting lid.

Ingredients

4 large tilapia fillets cut in pieces, approx 1 pound  (use a firm white fish like tilapia, haddock or Mahi Mahi)
about 8-10 fresh okra ( washed and with stems trimmed)
2 small onions chopped
1 inch piece of fresh ginger minced
2 large cloves of garlic or 4 small
2 green chilies slit (or more to taste)
2 tomatoes chopped
1 level teaspoon turmeric
1 heaped teaspoon ground jeera
2 heaped teaspoons ground coriander
2 tablespoons fresh coriander chopped (optional)
1/4 teaspoon pepper
1 teaspoon salt or to taste
juice of half a lime
1 cup of coconut milk (canned is fine)
1 tablespoons coconut oil or olive oil
fresh coriander for garnish (optional)

Method

Salt the fish lightly. Sprinkle a little turmeric and paprika and leave aside.

Spray the cooking dish with cooking oil.   Add all the ingredients except the remaining 1 tablespoon of oil, okra and fish and coconut milk.

Add the tablespoon of oil and stir the ingredients well.

Next place the okra on top

Add 1/4 cup water. Pour the coconut milk into the dish, and finally lay the fish on top gently.  Squeeze the juice of half a lime over the fish.

Cover with the tajine lids, or dish cover and put into a cold oven. Turn the oven on to 350F.  When the oven has reached the desired temperature, put the timer on for 1 hour, and leave to cook.
Note:  For a slow cooker follow the above instructions but cook on low for 1-1/2 hour.

 Come back in an hour and take the dish out of the oven.   Remove the lid carefully and serve warm with rice and/or pickle.  Taste and adjust if more salt or lime juice is needed before serving.

Approximate nutritional value for 8 servings
calories 149.5/ Total fat 8.3 gm/ Total carbohydrates 7.2 gm/ protein 13.5 gm