Yoghurt and Tumeric Fish Curry

Yoghurt and Tumeric Fish Curry

Ready in 30 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, November 19, 2017.
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with Broccoli Rice and Almonds

Ingredients

BROCCOLI RICE

  • 150g Japanese brown rice
  • 1 head broccoli, florets and stalk diced 1cm
  • 1/3 bag baby spinach, roughly chopped

YOGHURT AND TURMERIC FISH CURRY

  • 600g fish fillets
  • 1 tablespoon curry spice mix
  • Pinch of chilli flakes or cayenne powder (optional)
  • 1 clove garlic, minced
  • 2 teaspoons oil, for cooking (or use spray oil)
  • 1 brown onion, thinly sliced
  • 1 courgette, grated
  • ½ eggplant, diced 1cm
  • ¼ cup chicken stock
  • 1-2 tablespoons coriander leaves and stalks, roughly chopped
  • 150g yoghurt

TO SERVE

  • 1 packet sliced almonds
  • 1 tablespoon coriander leaves and stalks, roughly chopped

Steps

  1. Bring a medium pot of salted water to the boil. Prepare your vegetables. Cook rice in pot of boiling water on mediumhigh heat for about 12 minutes. Add broccoli to pot and continue to cook for 2-3 minutes. Add spinach and stir through to wilt for about 15 seconds. Rice and broccoli should be tender, broccoli and spinach should be bright green. Drain well.
  2. While rice cooks, pat fish dry with paper towels and remove any remaining scales or bones. Dice 2-3cm and add to a medium bowl along with curry spice mix, chilli (if using) and garlic. Season, toss to coat and leave to marinate for 5 minutes.
  3. While fish marinates, heat measure of oil in a large 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 lid and cook for 3-4 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. TO SERVE place broccoli rice into bowls and top with yoghurt and turmeric fish curry. Sprinkle over almonds and remaining coriander.

Nutritional Information

Energy 1694 kj
405 kcal
Protein 42.4g
Carbohydrate 36.0g
Fat 8.9g