- 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
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.
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.
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)
Total fat 10g
–Saturated fat 2g
Dietary fibre 9g
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information