Fragrant fish curry
Serves: 4
Time to make: 30 mins
Total cost: $15.80 / $3.95 per serve
(at time of publication)
Ingredients
- 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)
Kilojoules 1580kJ
Calories 378cal
Protein 36g
Total fat 4g
–Saturated fat 1g
Carbohydrates 50g
–Sugars 19g
Dietary fibre 11g
Sodium 240mg
Calcium 150mg
Iron 3.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: André Martin
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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