Greenwood Recipe: Healthy Fish Curry

Despite being a delicious, healthy option to serve up around the dinner table, rest assured that children love the mild yet delicious flavours of this curry. This curry also makes for excellent leftovers to pack for grown-up work lunches!  

Serves 4 

Ingredients 

  • 25ml curry powder, made into paste with water 
  • 4 pieces Basa filets 
  • 1 x diced onion 
  • 1 tablespoon crushed garlic 
  • 1 x tin creamed corn 
  • 1 x tin coconut cream 
  • 1 x tablespoon fish sauce 
  • 2 x tablespoon lime juice 
  • 1500g frozen /fresh veg, diced or pureed  
  • 250g diced sweet potatoes 
  • Brown rice, to serve 

Method 

  • Dice and cook the onions until clear and golden; add crushed garlic, curry paste and salt and pepper to taste. Cook for 30 seconds until fragrant. 
  • Heat the oven to 180 degrees Celsius, fan forced. Bake the fish pieces in the oven for approximately 15 minutes, covered in lime juice and pepper. 
  • Dice the sweet potatoes into small, bite-size pieces and bake on flat tray in the oven for 20 minutes, until the edges are crunchy. 
  • Place the fish in a pot with the tinned coconut, creamed corn and vegetables. Bring to a boil and then reduce to a simmer. 
  • Add the baked potato pieces, cooking for another 5 to 10 minutes to ensure the potato is soft. 
  • Cook the brown rice in a rice cooker and combine with the curry sauce.  

Top Chef Tip 

If your children are fussy and refuse to eat vegetables, cook all vegetables until they are soft, then add the sauce ingredients and blend together until you get your preferred consistency before serving up over rice. Rice can also be substituted for cous-cous or quinoa!  

 

Author: Tushna Mehta

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