Ingredients
Quarter to half cup of dried rice, cooked according to package instructions
1 tablespoon vegetable oil, such as olive or sunflower
1 teaspoon garam masala, medium or hot
1 small onion, or half a medium onion, finely diced
2 cloves of garlic, minced (or about 2 teaspoons of pre-prepared minced garlic
100g to 150g white fish fillet or medallions, such as cod or hake, defrosted if frozen, without bones or skin, cut into cubes or pieces
2 cups of chopped/sliced soft vegetables, whatever you have - try to include mushrooms and at least three green veg like brocolli, zucchini (baby marrows), asparagus, green beans, green peppers or spinach leaves - basically anything you can theoretically eat raw
1 teaspoon dried herbs, whatever you have (mixed herbs, oregano, basil, thyme)
1 teaspoon salt
Half teaspoon of white pepper
Half can of chopped peeled tomatoes
100ml milk
Preparation
Clean and chop all the veg, defrost the fish if necessary and put the rice on to cook.
In a medium pot or pan heat the oil and garam masala to medium-high and add the onion.
Stir with a wooden spoon for about 2 minutes.
Add in this order: garlic, fish pieces, vegetables, herbs, salt and pepper, stirring occasionally for about 15 minutes.
Add tomatoes, stir and allow to simmer for another 5 or 10 minutes.
Finally add the milk and adjust the heat, allowing to simmer until your casserole has the consistency you enjoy.
Serve over cooked rice.
