Fast Fish Curry
Need to eat more fish? Get hooked by preparing it with the big flavours of delicious Asian curry ingredients.
1 large brown onion, chopped
2 garlic cloves, chopped
1 5-cm piece ginger, chopped
2 lemongrass stalks, chopped
2 tsp curry powder
1⁄2 cup fish stock
500 g firm white fish (such as ling), cut into 5-cm pieces
1 bunch gai lan (Chinese broccoli), washed, stems cut into 4-cm lengths, leaves torn
Ingredients
2 400-g tins whole peeled tomatoes1 large brown onion, chopped
2 garlic cloves, chopped
1 5-cm piece ginger, chopped
2 lemongrass stalks, chopped
2 tsp curry powder
1⁄2 cup fish stock
500 g firm white fish (such as ling), cut into 5-cm pieces
1 bunch gai lan (Chinese broccoli), washed, stems cut into 4-cm lengths, leaves torn
Method
1. Drain tinned tomatoes in a large colander and snip them into pieces using a pair of kitchen scissors. Set aside to drain until required.
2. Pulse onion, garlic, ginger, lemongrass and 1 tbs water together in small food processor until smooth.
3. Place a deep nonstick frying pan over high heat; add onion puree and curry powder. Cook, stirring, for 2 minutes, until mixture is fragrant and starting to stick to the bottom of the pan. Add drained tomatoes to pan and lower heat to medium. Pour in stock and 1/2 cup boiling water; stir well.
4. Nestle fish pieces into mixture and top with the gai-lan stems only (not leaves). Cover and simmer—untouched—for 7 minutes. Top with gai-lan leaves; remove pan from heat. Let stand, covered, for 5 minutes, until leaves wilt and fish flakes easily when you test it with a fork. Serve with brown rice if desired.
Notes
NUTRITIONAL INFO PER SERVING (without rice)
811 kJ (194 cal), 28 g protein, 10 g carbs, 4 g fibre, 3 g fat (1 g sat fat), 333 mg sodium
- Source:
- Prevention
- Author:
- Stylist:
- Marie-Helene Clauzon
- Photographer:
- Ben Dearnley
See Also
-
A delicious savoury breakfast. Drizzle over with honey for added sweetness.
-
Roasted Pumpkin with Feta and Coriander
A classic dish for winter that takes only 20 minutes to cook.
-
A filling afternoon tea-time treat or to have on its own for a warming winter breakfast.
-
For a great pizza alternative, try these savoury flatbreads that use only three ingredients.
-
A deliciously creamy winter warmer that contains beneficial saponins, found in leeks, which help to support the immune system.
-
An instant immunity booster that's easy to make.
-
Grain-Free Bircher Style Muesli
A super quick, gluten-free and grain-free breakfast with and a good balance of nuts and seeds. Made with nutrient dense pecans, almonds, sunflower and pumpkin seeds and served with your choice of fruit, and a good blog of yoghurt; you are getting protein, fibre and calcium, plus vitamins and minerals.
-
A gluten-free bread using only three simple ingredients â chickpea flour (besan), water and olive oil. Itâs perfect for eating on the run and makes a great breakfast, lunch or dinner, topped with lashings of your favourite sweet or savoury toppings. Chickpeas are also a great source of carbohydrate that is still high in protein, compared to other flours.
-
Chia seeds are packed with antioxidants, calcium, potassium and iron. This versatile breakfast can be topped with your choice of spices, fruit and yoghurt.
-
Chia Seed and Almond Meal Bread
A gluten-free bread that is rich in protein, vitamins and minerals.
-
Chicken is a great for muscle growth and weight loss. The protein it provides can also block serotonin's relaxing effect, making you more alert and energetic.
-
A guilt-free chocolate delight using antioxidant-rich dark chocolate.
FREE Health Tips!
-
Sign up to our weekly newsletter to receive the latest in health, beauty, weight loss, fitness and nutrition, delivered straight to your inbox. SIGN UP NOW
Copyright © 2013 Yahoo!7
All rights reserved.
- Yahoo! Lifestyle Network
- Advertise with Us
- Privacy Policy
- Terms of Service
- Help