Spray a large heavy based saucepan with the low fat spray, then fry the onion over a medium heat stirring frequently for about 10 mins until softened and beginning to colour. Stir in the chillies, garlic, ginger, ground spices, cardamom seeds and bay leaves then cook for approx 1 min.

Pour in the coconut milk, chopped tomatoes, stock or water then bring to the boil. Reduce the heat and simmer half covered for approx 5 mins.

Add the haddock or firm fish and continue to simmer half covered stirring occasionally and taking care not to break up the fish pieces. Cook for about 6 mins the add the raw prawns and cook for another 4 mins. Cook for approx 10 mins in total with or without the prawns. Making sure the fish and prawns are cooked through.

Season to taste and stir in the lime juice.

Serve with sprinkled coriander and rice. I find a peshwari nan goes well with this if your peckish.