Fragrant fish curry

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: André Martin

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Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

½ teaspoon olive oil

1 onion, thinly sliced

1 tablespoon Indian Tikka Masala curry paste

400g can chopped tomatoes, no added salt

½ cup water

800g pumpkin, peeled, cut in 2cm cubes

600g white fish fillets (such as hoki), cut in 3cm pieces

4 cups chopped spinach

lime juice, to taste

2 cups steamed white rice, to serve

2 cups boiled green beans, to serve

Instructions

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1 Brush a non-stick frying pan (with a lid) with oil and heat over a medium heat. Add onion and cook, stirring occasionally, for 5 minutes, or until onion is soft. Add curry paste. Cook, stirring, for 1–2 minutes, or until fragrant.

2 Add tomatoes and water. Bring to the boil. Add pumpkin. Cover and simmer for 10 minutes, or until pumpkin is soft.

3 Add fish. Cover and cook for a further 2 minutes, or until fish is cooked through. Remove from heat.

4 Add spinach and lime juice, stirring until spinach is just wilted. Serve with rice and green beans.

Nutrition Info (per serve)

Calories 378 cal

Kilojoules 1580 kJ

Protein 36 g

Total fat 4 g

Saturated fat 1 g

Carbohydrates 50 g

Sugar 19 g

Dietary fibre 11 g

Sodium 240 mg

Calcium 150 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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