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Fish curry
Nutrition content per serve
Energy: 374 calories (1,563 kJ) | Protein: 39g | Carb: 25g | Sugar: 2g | Total fat:12 g | Sat fat: 2g | Fibre: 3g | Serves 4
* Approximate values from Xyris Foodworks software
Ingredients:
- 2-3 (700g approx.) white fish fillets
- 1 tbsp extra virgin olive oil
- 1 large brown onion
- 1 garlic clove, crushed
- 400g tinned tomatoes
- 200ml vegetable stock
- 1 can coconut milk
- 1 tsp cumin
- 1 tsp turmeric
- 2 tsp lemon juice
- 2 cups brown rice to serve
- Optional: 1-2 tsp fresh chilli
Method:
- Heat the oil in a deep pan and gently fry the onion and spices for about 3 mins, until soft and caramelised. Add the tomatoes, lemon juice, coconut milk and stock.
- Bring to a simmer, then add the fish. Gently cook for 5-7 mins until the fish flakes easily. Serve immediately with rice or naan.
Note: You may like to garnish with coriander, Greek yoghurt or chilli flakes. Also, try serving it up with whatever fresh or frozen veggies you have to hand!
Why it’s good for you:
• Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
• Brown rice contains a variety of B vitamins, vitamin E, iron, fibre and phytochemicals. This complex carbohydrate will help keep you feeling fuller for longer, over regular white rice.
All information contained in this article has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.