A lovely light lunch shared with a friend…

About this Recipe

By: Gluten Free Helly

It’s the fresh garlic, ginger and chilli that makes this dish taste so fresh and vibrant. Adding fresh vine ripened tomatoes and coconut milk helps to balance the spice and sweetness of the dish.

All the ground spices used in this recipe have been supplied by Spice Kitchen UK. You can check out their spices and spice tins by visiting their website at www.spicekitchenuk.com



  • 2 tbsp coconut oil
  • 1 small white onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1/2 – 1 large red chilli (depending on how hot you like it), finely chopped
  • 1/2 inch fresh ginger, chopped finely
  • 1/2 level tsp yellow mustard seeds
  • 1/4 level tsp ground coriander
  • 1/4 level tsp ground cumin
  • 1/4 level tsp turmeric powder
  • 1/4 level tsp black pepper
  • 1/4 level tsp of salt
  • 4-6 small vine ripened tomatoes, chopped in half
  • 2 handfuls of washed baby spinach leaves roughly chopped
  • 1-2 tbsp coconut milk
  • 250g fresh bass fillets (2 fillets)
  • 1 tbsp freshly chopped coriander
Equipment needed:
  • wide heavy based saucepan/frying pan with lid
  • stirring spoon


Prepare your spices in advance; measure all the ground spices out and mix together so they are ready to add when needed.



Step by Step Instructions

Step 1
Start by preparing your ingredients.  
Step 2

Heat a large heavy base pan over a medium heat and add the coconut oil.  When hot, add the finely chopped onion, stir and cook for approximately 5 minutes.  Keep stirring to prevent any sticking, turn the heat down if it starts to colour the onion.  You want the onion to preferably be opaque and soft.

Step 3
Add the garlic, chilli and fresh ginger, stir and cook for 2 minute.
Add the mustard seeds and mixed ground spices and stir well until all the onions are coated with the spices.  Cook for 1-2 minutes, keep stirring to prevent any sticking.
Step 4
Reduce the heat to low and add the tomatoes, stir and cook for 2-3 minutes until the tomatoes begin to soften.
Step 5

Move the onions etc to the side of the saucepan/fryingpan and then add the fish fillets, cook for 2 minutes either side then spoon the onion mixture over the top of the fish.

Step 6

Add the coconut milk and spinach, put the lid on the pot and cook for 3-5 minutes until the spinach begins to wilt.

Step 7

Add the chopped coriander leaves, leave the lid on and allow the fish to rest for 5 minutes.

Serve immediately with a choice of rice, quinoa or potatoes.