Simple fish curry
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Total cost: $13.60 / $3.40 per serve
(at time of publication)
Ingredients
- spray oil, to grease foil
- 4 x 150g fish steaks such as tarakihi
- 165g can light coconut cream
- 400g can chopped tomatoes with garlic and olive oil
- 1 tablespoon curry paste
- Vegetable selection
- 2 cups canned corn kernels or fresh sweet corn
- 3 cups baby carrots
- 2 cups snow peas
- freshly ground black pepper
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Instructions
1 Lightly grease 4 pieces of foil large enough to wrap and seal a fish steak. Place a fish steak in each.
2 Mix coconut cream, tomatoes and curry paste together and pour evenly between parcels. Wrap up foil to seal in filling. Cook on a barbecue, on a stove-top or in a moderate oven for 25 minutes.
3 Wrap a mix of vegetables in lightly greased foil. Season with pepper and cook at the same time as the fish.
4 Serve vegetables with fish and crusty bread or jacket potatoes.
HFG tip
Cooking in foil is ideal for camping and boating trips. Cook steaks and vegetables in individual parcels for quicker cooking. Lightly grease the inside of the foil to prevent sticking. Make sure each piece of foil is large enough to enclose the food to avoid leakage.
Nutrition Info (per serve)
-
Calories 301cal
-
Kilojoules 1260kJ
-
Protein 33g
-
Total fat 9g
-
–Saturated fat 4g
-
Carbohydrates 20g
-
–Sugars 15g
-
Dietary fibre 8g
-
Sodium 600mg
-
Calcium 90mg
-
Iron 3mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
