Indian-spiced fish with nutty rice

Serves: 1

Time to make: 10 mins , plus 10 mins marinating

Ingredients

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1 teaspoon ground cumin

1 teaspoon curry powder

½ teaspoon ground cinnamon

1 clove garlic, minced

2 teaspoons grated fresh ginger

½ cup low-fat plain yoghurt

150g piece firm white fish

¼ cup brown rice

spray oil

2 cups fresh or frozen (defrosted) spinach or silver beet

1 tablespoon toasted cashew nuts

1 tablespoon mango chutney (optional)

Instructions

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1 Combine cumin, curry powder, cinnamon, garlic, ginger and yoghurt in a shallow, non-metallic bowl. Add fish and coat well. Set aside to marinate for 10 minutes.

2 Cook rice following packet directions. Set aside and keep warm.

3 Spray a frying pan with oil and place over a medium-high heat. Remove fish from marinade and shake off excess. Cook fish for 2 minutes each side until just cooked through. Set aside and keep warm.

4 Add spinach or silver beet to pan and cook until wilted.

5 Place fish on top of spinach with a dollop of chutney (if using). Serve with rice and a squeeze of lime juice, if preferred.

Variations

Make it gluten free: Use gluten-free curry powder, yoghurt and chutney (if using).

Nutrition Info (per serve)

Calories 578 cal

Kilojoules 2420 kJ

Protein 43 g

Total fat 21 g

Saturated fat 4 g

Carbohydrates 55 g

Sugar 15 g

Dietary fibre 7 g

Sodium 360 mg

Calcium 340 mg

Iron 6 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.