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.

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