Moroccan fish balls in tomato sauce

Meal planning needn't be that monotenous. Love spicy food? It doesn't have to be off the menu with this coriander-infused fish dish.

Serves 4

Ready in 1 hour, plus standing

Ingredients:

    800g skinless white fish fillets

    1 onion, cut into chunks

    2 garlic cloves

    Small handful of fresh coriander

    2 tsp ground cumin

    1 egg, beaten

    Low-calorie cooking spray

    Small handful of shredded fresh mint, to garnish

    Lemon wedges, to serve

    Salad, to serve

For the tomato sauce

    1 tsp ground cumin

    1 tsp sweet paprika

    1 tsp dried red chilli flakes

    1 tsp ground coriander

    1 tsp ground ginger

    1 onion, finely chopped

    150ml boiling vegetable stock

    400g can chopped tomatoes

    2 garlic cloves, crushed

    Salt and freshly ground black pepper

Preheat the oven to 200°C/Fan 180°C/Gas 6 and line a baking tray with non-stick baking parchment.

Put the fish, onion, garlic, coriander, cumin and egg in a food processor and blend until fairly smooth. Transfer to a bowl and, using your hands, shape the mixture into 24 balls. (If the mixture is too wet to form balls, chill it for at least 30 minutes to firm it up first.) Arrange the fish balls on the baking tray, spray with low-calorie cooking spray and bake for 20 minutes.

Meanwhile, make the tomato sauce. Spray a wide non-stick saucepan with low-calorie cooking spray and place over a medium heat. Add the spices and onion and cook for 10 minutes or until the onion has softened. Add the stock and simmer for 2-3 minutes then add the tomatoes and garlic. Season and simmer for 15 minutes or until quite thick.

Remove the fish balls from the oven and stir them into the tomato sauce. Cover the pan, turn the heat to very low and simmer for 15-20 minutes.

Turn off the heat and leave the balls to stand, uncovered, for at least 10 minutes. Scatter with the mint and serve hot or warm with lemon wedges and a nice crunchy salad.