Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Quick fish curry

This is a really sensational quick fish curry, so easy to whip up for the family and a great way to bring more fish into your meals.

Time to make: 30 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

1 tablespoon olive oil
2 tablespoons korma curry paste
1 clove garlic, crushed
300ml light coconut milk
450g white fish fillets, cut into chunks
2 courgettezucchiniXszucchini, summer squashX, chopped
1 bunch gai lan or other Asian greens, cut into 6cm lengths
1 ½ cups sliced green beans
2 spring onions, sliced
2 x 250g packs microwaveable brown rice, to serve

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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In a large non-stick frypan, heat oil over medium-high. Add curry paste and garlic, stirring, for about 1 minute. Add coconut milk and 2/3 cup of water. Bring to a simmer.
Add fish and courgettes to pan and simmer, covered, for 2–3 minutes. Add gai lan and green beans. Simmer for a further 2–3 minutes. Stir through spring onions.
Divide curry and heated rice among 4 plates. Garnish with fresh coriander, if desired.

Variations

Make it gluten free: Check curry paste is gluten free.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition info (per serve)

Calories 468 cal

Kilojoules 1960 kJ

Total fat 15 g

Saturated fat 6 g

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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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First published: Dec 2017

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