Fish curry

Author: Niki Bezzant - Founding Editor

Photographer: Bryce Carleton

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This is a zesty, light curry that can be made using any firm white fish.

Serves: 2

Time to make: 35 mins

Ingredients

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²/³ cup brown rice
spray oil
1 spring onion, chopped
1 clove garlic, finely chopped
5cm piece ginger, finely chopped
1 carrot, diced
400g can chopped tomatoes
1 tablespoon curry powder
½ teaspoon ground black pepper
½ teaspoon chilli flakes
1 lime, juice and zest
2 cups baby spinach
350g firm white fish, eg tarakihi
fresh coriandercilantroX to garnish
2 tablespoons low-fat plain yoghurt, to garnish

Instructions

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1 Cook rice according to packet instructions.

2 Spray a pan with oil and set over a medium heat. Add spring onion, garlic, ginger and carrot and cook, stirring, for 3 minutes. Add tomatoes, spices and zest and bring to a simmer. Lower heat and simmer for 5 minutes.

3 To the pan, add spinach and cook until wilted. Add fish and lime juice and gently combine. Cook for 2 minutes, or until fish is cooked through.

4 Serve fish with rice, garnished with coriander and yoghurt.

Variations

Make it vegan: Swap fish for cubed tofu and add at step 2. Use coconut yoghurt instead of dairy yoghurt.

Make it gluten free: Check curry powder is gluten free.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 517 cal

Kilojoules 2160 kJ

Protein 41 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 60 g

Sugar 13 g

Dietary fibre 9 g

Sodium 190 mg

Calcium 190 mg

Iron 7 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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