Fish Masala

An easy spicey sauce which works well with fish or chicken to help boost our immune sytems during the wintry months.

Fish Masalaserves 4

You can use chicken breasts instead of fish but cook for 20 minutes.


1 medium red onion (roughly chopped)

1 red peppers (de-seeded and chopped)

3 plum tomatoes (roughly chopped)

2 garlic cloves (roughly chopped)

1/2 teaspoon Garam Masala

1 inch piece ginger (peeled and chopped)

1/2 teaspoon ground turmeric

Large handful fresh coriander leaves

1 limes (juiced)

1/2 teaspoon chilli paste

4 x 6-8oz fillet of cod (or any firm white fish, can use salmon)

Coconut or olive oil


Serve with basmati rice and/or salad

Salad ideas -

Handful of raw washed spinach

150g kale – stalks removed and leaves chopped

Mix together in a bowl.




  1. In a food blender, place onion, peppers, tomatoes, garlic, half the coriander, lime juice, Garam Masala, turmeric and ginger, blitz to form a sauce. Leave a little lumpy if desired. Pour in stock and a good glug of desired oil.

  2. Pour sauce into a pan (large enough to fit fish fillets side by side) and bring to a gentle simmer. Taste and season with salt and pepper.

  3. Sit fish fillets in the pan with the sauce and spoon the sauce over the fillets to cover them.

  4. Cover the top of the pan with tin foil or lid and gently simmer for approximately 6-10 minutes or until fish is cooked (check now and then while cooking and continue to spoon sauce over fish). Remove fish from the pan and turn up the heat to reduce the sauce if necessary.

  5. Serve with brown basmati rice and/or salad, layer on the plate finishing with a sprinkling of the remaining chopped coriander.

    Any leftover masala sauce, rice or fish can be mixed together when chilled. Use any of the following for a tasty cold salad.

    Add chilled apple, cucumber, radish, avocado, raw spinach leaves, pine nuts, sesame/linseeds seeds, omelette (yes, chopped omelette!), carrot or celery. You choose – Enjoy!


    Healing at any level begins with valuable protein and ant-inflammatory foods. This is a useful recipe during the winter months of colds and flu.

    Fish offers us high quality protein to repair, strengthen and build healthy cells. Oily fish such as salmon and tuna have the added advantage of offering anti-inflammatory benefits. In this recipe cod has been chosen as it is high in Vitamin A - a very restorative vitamin when dealing with epithelial tissue healing in nasal passages and lungs.

    All the red colours – such as peppers, tomatoes and red onion are high in Vitamin A.

    Peppers, tomatoes and red onion are high in potassium which is a key mineral in the cell membrane. This helps to regulate water balance within the cell – symptoms of sneezing, coughing, itchy nose, watery eyes all indicate that the cells need to keep their equilibrium of water balance. Other potassium rich foods are – carrots, squash, sweet potato, avocado, almonds, sunflower seeds, poultry, legumes – red kidney/barlotti/butter beans, chickpeas and lentils. Potassium is also key to heart health.

    Quercetin found in onions, tomatoes and garlic is our natural anti histamine acting to reduce general inflammation. Onions also contain other valuable flavenoids which all work together to reduce bacteria. Helpful during the cold and flu season.

    Garlic contains allicin which helps to decrease blood vessel stiffness by releasing nitric oxide thereby easing inflamed tissue (cold and flu). It also has anti viral and anti bacterial properties and is rich in anti oxidant enzymes which help to heal inflamed tissue.

    Vitamin C is our big natural anti-histamine. Peppers, onion, tomato, coriander, limes and green leafy vegetables are all high in Vitamin C. Others include parsley, red cabbage, green peas, squash, berries, citrus fruits and kiwi are all high in this delightful vitamin. Cooking destroys the vitamin C content so eat raw as much as possible – hence the raw spinach and kale which will wilt in the heat of the sauce. Vitamin C is also a powerful anti-oxidant in fighting free radicals. Its role in the synthesis of collagen is well documented and in the case of allergy sufferers is critical in re-establishing normality within the cell. Vitamin C is also necessary in the production of antibodies during any infection.

    The anti-inflammatory spices – chilli, turmeric and ginger also add value to this recipe and add warmth during the cold winter months.


© Ruth Pretty 2011