

Indian-spiced fish with nutty rice
Ingredients
- 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)
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Instructions
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
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Total fat 21 g
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Saturated fat 4 g
-
Carbohydrates 55 g
-
Sugar 15 g
-
Dietary fibre 7 g
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Sodium 360 mg
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Calcium 340 mg
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Iron 6 mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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