Bhuna curry with roasted catfish

Ingredients

Main ingredients

• African catfish – 1 kg (cut into 80–100 g portions)
• Red onion – 1 kg (thinly sliced)
• Yellow onion – 0.5 kg
• Carrots – 600 g (cut on the diagonal)
• Bananas – 0.5 kg (medium dice)
• Fresh pineapple – 1/3 (diced)
• Peeled tomatoes – 800 ml
• Ghee or coconut oil – 2 tbsp
• Fresh cilantro – 80 g

Bhuna spice blend

• Cumin (jeera) – 2 tsp
• Ground coriander – 2 tsp
• Allspice – 1 tsp
• Black pepper – 1 tsp
• Fennel – 1 tsp
• Fenugreek – 1 tsp
• Dried ginger – 1 tsp
• Dried onion – 1 tsp
• Mustard seeds – 1 tsp
• Ground cinnamon – 0.5 tsp
• Salt – to taste

Coating for the fish

• Rice flour – 100 g
• Tapioca starch – 50 g
• Bhuna masala – 2 tbsp (from the spice blend)
• Turmeric – 1 tbsp

Method

Bhuna base

1. Heat the fat in a large pot, add both onions, and caramelize slowly for about 30 minutes, until soft and starting to fall apart.
2. After 10 minutes, add the spices (cumin, mustard seeds, fenugreek), stir, and keep toasting.
3. Add the tomatoes and braise for another 10 minutes.

Vegetables and fruit

1. Add the carrots and a little vegetable broth for a smooth, saucy consistency. Braise for 20–25 minutes.
2. When the carrots are half-tender, add the bananas and pineapple and season with the remaining spices, salt, and a little maple syrup or lemon juice.

Catfish

1. Pat the catfish fillets dry and coat them in 2/3 of the rice flour, starch, and spice mixture.
2. Let them rest for 30–60 minutes so the coating soaks in.
3. Shortly before roasting, sprinkle with the remaining mixture so the fish has a dry surface.
4. Roast in a preheated oven at 240–260 °C for about 12–16 minutes (internal temperature 62 °C).

Serving

Spoon the bhuna curry with vegetables and fruit onto the plate, add a portion of roasted catfish, and serve with jasmine rice. Sprinkle with fresh cilantro, scallions, and sesame.

Key ingredients

African catfish

Omega-3 fatty acids and vitamin D support the heart; a richer fish stands up to a bold curry.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Turmeric

Curcumin — strong anti-inflammatory and antioxidant effects; traditionally supports the liver and digestion.

Ginger

Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.

Cumin

Supports digestion and eases bloating; a source of iron.

Tomatoes (peeled / passata)

Lycopene (an antioxidant), the umami base of sauces.

Banana

Potassium and quick energy; in curry it adds exotic sweetness and body to the sauce.

Pineapple

The enzyme bromelain supports protein digestion; vitamin C.

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Ghee (clarified butter)

Clarified butter without milk proteins; in Ayurveda a carrier of spices and 'agni'.

Coriander seeds

Soothes digestion and gently cools the heat of spices.

Cinnamon

Stabilises blood sugar, warms, adds aromatic sweetness without sugar.

Why it’s good for the body

• Catfish is rich in omega-3 fatty acids and vitamin D — traditionally good for the heart.
• Onions and spices have anti-inflammatory and antibacterial properties.
• Bananas and pineapple provide vitamin C, fiber, and natural enzymes for digestion.
• Turmeric and ginger are powerful antioxidants.

Traditional and functional notes on the ingredients — not medical claims.