IN­DIAN-SPICED FISH PIE

Super Food Ideas - - MIDWEEK MEALS -

SERVES 4 PREP 20 MIN­UTES COOK 20 MIN­UTES

650g cau­li­flower, trimmed, roughly chopped 400g de­siree pota­toes, peeled, cut into 2cm pieces 20g but­ter, chopped 1 ta­ble­spoon veg­etable oil 1 brown onion, finely chopped 1 large car­rot, chopped ¼ cup tikka masala curry paste 2cm piece fresh gin­ger, peeled, finely grated 410g can crushed toma­toes ½ cup chicken stock 700g firm white fish fil­lets, cut into 4cm pieces 50g baby spinach ½ cup frozen peas Ex­tra 20g but­ter, melted Co­rian­der sprigs, 4 warm naan bread and ¹⁄³ cup re­duced-fat plain Greek-style yo­ghurt, to serve

1 Place cau­li­flower and potato in a mi­crowave-safe bowl. Cover with plas­tic wrap. Mi­crowave on HIGH (100%) for 5 min­utes or un­til ten­der. Us­ing a stick blender, blend un­til smooth. Stir in chopped but­ter. 2 Mean­while, heat oil in a large oven­proof fry­ing pan over medium-high heat. Add onion and car­rot. Cook for 5 min­utes or un­til onion soft­ens. Add paste and gin­ger. Cook for 30 sec­onds or un­til fra­grant. Stir in toma­toes and stock. Bring to a sim­mer. 3 Add fish to fry­ing pan. Re­duce heat to medium-low. Sim­mer for 5 min­utes or un­til fish is just cooked through. Stir in spinach and peas. Sim­mer for a fur­ther 2 to 3 min­utes or un­til curry has slightly thick­ened. Re­move from heat. 4 Pre­heat grill on medium-high heat. Spoon cau­li­flower mix­ture over curry and spread to cover. Brush with melted but­ter. Grill for 2 to 3 min­utes or un­til golden. Stand for 2 to 3 min­utes. Top with co­rian­der sprigs. Serve with naan bread and yo­ghurt. NU­TRI­TION: (per serve) 3519kj; 25.5g fat; 10.4g sat fat; 55.5g pro­tein; 91.7g carbs; 12.8g fi­bre; 135mg chol; 1450mg sodium.

THRIFTY THURS­DAY NOT BE PRICEY EAT­ING FISH NEED PIE WITH OUR HEARTY

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