Super Food Ideas - - MAINS -


1 ta­ble­spoon veg­etable oil 2 sprigs fresh curry leaves 1 brown onion, halved, sliced 3 gar­lic cloves, crushed 2cm piece fresh ginger, finely grated 1 tea­spoon ground turmeric 1 cin­na­mon stick 1 tea­spoon ground cumin 1 tea­spoon ground co­rian­der ¼ tea­spoon ground chilli 4 dried whole chill­ies 2 large toma­toes, diced 400ml can light co­conut cream 600g bone­less firm white fish fil­lets, cut into 6cm pieces 80g baby spinach ¹⁄³ cup fresh co­rian­der leaves, plus ex­tra sprigs, to serve Steamed bas­mati rice and lime wedges, to serve

1 Heat oil in a large deep fry­ing pan over medium-high heat. Add 1 sprig curry leaves. Cook for 10 sec­onds or un­til crisp. Trans­fer to a plate lined with pa­per towel. Pick leaves from re­main­ing curry sprig. Dis­card stem. 2 Add onion to pan. Cook, stir­ring, for 5 min­utes or un­til soft­ened. Add gar­lic, ginger, curry leaves, spices and chill­ies. Cook, stir­ring, for 1 minute or un­til fra­grant. 3 Add tomato to pan. Cook, stir­ring, for 2 to 3 min­utes or un­til tomato starts to break down. Stir in co­conut cream. Add fish. Sea­son with salt and pep­per. Bring to a sim­mer. Sim­mer, cov­ered, for 5 min­utes or un­til fish is just cooked through. Toss through spinach and co­rian­der. Cook for 1 minute or un­til spinach is wilted. Sprin­kle with ex­tra co­rian­der. Top with fried curry sprig. Serve with rice and lime wedges. NU­TRI­TION: (per serve) 2998kj; 29.4g fat; 20.2g sat fat; 39.4g pro­tein; 68.3g carbs; 7.4g fi­bre; 82mg chol; 235mg sodium.

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