LOW-FAT FISH KO­RMA

Better Homes and Gardens (Australia) - - Food In A Flash -

Prepa­ra­tion time 15 mins Cook­ing time 40 mins Serves 6 (as a main)

6 cloves gar­lic, peeled

6cm piece gin­ger, peeled

4cm piece turmeric, peeled

30g (¼ cup) un­salted cashews

2 tsp garam masala

½ tsp ground chilli (op­tional)

2 Tbsp no-added salt tomato paste 1 Tbsp ex­tra-vir­gin olive oil

2 brown onions, finely sliced 1L salt-re­duced chicken stock 200g diced sweet potato, diced 700g Span­ish mack­erel fil­let, cubed 1 large car­rot, halved, thinly

sliced di­ag­o­nally

120g green beans, thinly

sliced di­ag­o­nally 120g mixed baby toma­toes, halved 100g low-fat Greek-style yo­ghurt 4 green shal­lots, thinly sliced

di­ag­o­nally

2 Tbsp al­mond meal

½ bunch co­rian­der leaves

½ bunch mint leaves

3 cups steamed brown rice, to serve

STEP 1 Com­bine gar­lic, gin­ger, turmeric, cashews and spices in a large mor­tar. Pound un­til smooth. Stir in tomato paste. Set aside. STEP 2 Heat oil in a large saucepan over medium heat. Fry onions for 5 min­utes, un­til soft­ened. Add tomato paste mix­ture and cook for 2 min­utes, un­til aro­matic.

STEP 3 Pour in stock. Bring to a sim­mer, then cook for 15 min­utes, un­til re­duced by one-third. STEP 4 Add sweet potato and sim­mer for 10 min­utes.

STEP 5 Stir in fish, car­rot and beans. Sim­mer for 5 min­utes, un­til fish is ten­der but still hold­ing its shape. STEP 6 Mix in toma­toes, yo­ghurt, green shal­lots and al­mond meal. Re­move from heat. Scat­ter with herbs. Serve with steamed rice.

To dis­cover more healthy life­style tips, as well as di­a­betic-friendly recipes, pick up Di­a­betic Liv­ing mag­a­zine, on sale now.

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