Yoghurt and Tumeric Fish Curry

Yoghurt and Tumeric Fish Curry

Ready in 30 minutes Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, November 19, 2017.

with broccoli rice and almonds


Ingredients

SPINACH RICE

  • 1/3 cup Japanese brown rice
  • ½ cup water
  • 1/3 bag baby spinach, roughly chopped

YOGHURT AND TURMERIC FISH CURRY

  • 150g fish fillet
  • ¾ teaspoon curry spice mix
  • Pinch of chilli flakes or cayenne pepper (optional)
  • ½ clove garlic, minced
  • ½ teaspoon oil, for cooking (or use spray oil)
  • ¼ brown onion, thinly sliced
  • ½ courgette, grated
  • ¼ eggplant, diced 1cm
  • ¼ cup chicken stock
  • 1-2 tablespoons coriander leaves and stalks, roughly chopped
  • 2 tablespoons yoghurt

TO SERVE

  • 1-2 teaspoons sliced almonds
  • 1 tablespoon coriander leaves and stalks, roughly chopped

Steps

  1. Prepare your vegetables. Combine rice, water and a pinch of salt in a small pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid and reduce to lowest heat to cook for 12 minutes. Turn off heat and leave to steam, still covered, for a further 10 minutes. Do not lift lid during cooking.
  2. While rice cooks, pat fish dry and remove any remaining scales or bones. Dice fish 2-3cm then add to a medium bowl, along with curry spice mix, chilli/cayenne (if using) and garlic. Season with salt and pepper and leave to marinate for 5 minutes.
  3. While fish marinates, heat measure of oil in a medium fry-pan (with a lid) on medium-high heat. Cook onion, courgette and eggplant with a pinch of salt for 3-4 minutes, until softened.
  4. Add fish and stock, stir to combine and bring to a gentle simmer. Reduce heat to low, cover with a lid and cook for about 3 minutes, until fish is just cooked through.
  5. Stir through first measure of coriander and remove from heat. Stir through yoghurt and season to taste.
  6. Once rice has finished cooking, fold through spinach to wilt. Set half the rice aside (this is leftover).
  7. TO SERVE place spinach rice into a bowl and top with yoghurt and turmeric fish curry. Sprinkle over almonds and remaining coriander.

Nutritional Information

Energy 1563 kj
374 kcal
Protein 39.5g
Carbohydrate 34.5g
Fat 7.6g