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

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 378cal

Kilojoules 1580kJ

Protein 36g

Total fat 4g

–Saturated fat 1g

Carbohydrates 50g

–Sugars 19g

Dietary fibre 11g

Sodium 240mg

Calcium 150mg

Iron 3.5mg

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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