Yoghurt-simmered fish, Serves 4

11/2 tablespoons vegetable oil
1 large onion, finely chopped
2 green chillies, left whole
2 teaspoons each garlic paste and coriander powder
Heaped teaspoon ginger paste
Salt to taste
1/2 teaspoon each turmeric powder and garam masala
180ml/6fl oz low-fat yoghurt, beaten
25g/3/4oz shop-bought ground almonds
1 medium tomato, cut into large pieces
150ml/5fl oz hot water
175g/6oz sole or halibut fillets
Freshly ground black pepper
Handful of chopped coriander

Heat oil in a non-stick frying pan. Add onion and gently fry until golden and shrivelled, about 10 minutes, turning heat down when it starts to colour. Add chillies, garlic and ginger; cook for 30 seconds. Add salt, turmeric and coriander; stir for 30 seconds. Add yoghurt, a spoonful at a time, and stir. Add a splash of hot water. Simmer for 10 minutes. If yoghurt looks grainy, turn up heat and stir. Add almonds and tomato and cook until softened, about six minutes, adding splashes of hot water if pan starts to dry out. Stir in water and bring to boil. Add fish skin-side down. Reduce heat, cover and simmer until fish is tender, turning halfway through. The gravy should be thick, not clinging. If it's too watery, remove fish, reduce, then return fish to pan. Season, sprinkle with garam masala and coriander and serve.