QUICK WHITE FISH AND VEGETABLE CURRY

QUICK WHITE FISH AND VEGETABLE CURRY

At this time of year we all want comfort food – but we don’t want that comfort to go to our waistlines! This veg and protein packed recipe makes a simple lunch or evening meal, and takes around twenty minutes.

It is packed with colours and vitamins, and there’s no need to worry about precise quantities.

All the ingredients can come from the freezer or store cupboard, so it is a great standby. The curry paste used is packed in a 400 gram tub that lives in the fridge once opened, and will last ages.

Massaman is a mild Thai curry inspired by Persian cooking. If you want more heat, other flavours can be used instead.

The recipe uses one large frying pan or wok, plus a large saucepan to boil the potatoes and cook the vegetables.

INGREDIENTS

White fish – 1 large or 2 small fillets of pollock or similar sea fish

Frozen broccoli florets

Frozen cauliflower florets

Frozen peas

Potatoes, peeled if liked and chopped into chunks

3 tbsp Masaman red curry paste

Half a 400g tin of chopped tomatoes

Small pack fresh spinach (optional)

1 tbsp Chilli flakes

Salt and pepper

Cooking oil

METHOD

1. Boil a kettle and then start the potatoes cooking in lightly salted water. The saucepan needs to be large enough to leave room for the frozen vegetables later.

2. Heat the oil in the frying pan, then fry the chilli flakes for a minute. Add the fish and cook gently until it flakes.

3. Once the potatoes are partly cooked, throw in the frozen cauliflower and broccoli and return to the boil. Cover and simmer until cooked.

3. Add the curry paste and tomato to the fish and stir. Heat to a simmer.

4. Once the vegetables are cooked, drain and place on a plate. Top with the fish mixture...and enjoy!

 


The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Lucy C.
22 December 2017

Lucy C.

I find coconut milk can overwhelm everything else - a tomato-based dish works for me precisely because it won't be creamy. An easy calorie save!

Michael A.
22 December 2017

Michael A.

this sounds lovely but to make it even better add fish sauce, coconut milk, a little sugar and lime leaves

Paula C.
21 December 2017

Paula C.

Massaman curry is lovely. You can also put in turkey if you want to use it up for a Boxing Day meal,

Claire H.
20 December 2017

Claire H.

I love the sound of this - nice and easy. It will probably need some cream too though, or coconut milk.

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