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Fish Curry

It's Nutrition Week, so a great time to experiment with some healthy new recipes. Surprise the family with this super simple, inexpensive, yet fabulous fish curry.

Serves: 4

Cost: $12.60 ($3.15 per serve)

Preparation Time: 30 min

Kilojoules per serve: 1510

 

INGREDIENTS

1/2 teaspoon olive oil

1 onion thinly sliced

1 tablespoon Indian Tikka Masala curry paste

400g can chopped tomatoes (no added salt)

600g pumpkin, peeled and cut into 2cm cubes

500g white fish fillets, cut into 3cm pieces

75g baby spinach

Lime juice to taste

2 cups steamed white rice to serve

 

METHOD

  • Brush a non-stick fry pan (with lid) with oil and heat over medium heat
  • Add onion, cook stirring occasionally for 5mins or until soft
  • Add curry paste cook, stirring for 1-2 mins or until fragrant
  • Add tomatoes and 1/2 cup of water then bring to the boil
  • Add pumpkin, cover and simmer for 10 mins or until pumpkin is soft
  • Add fish, cover and cook for a further 2 minutes or until fish is cooked through
  • Remove from heat then add baby spinach and lime juice stirring until spinach is wilted
  • Serve with steamed rice

 

 

 Acknowledgement: Healthy Food Guide Magazine

 

FishCurry from Nepean Blue Mountains Health on Vimeo.


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