Katsu fish with rice & shredded salad

Prep 25 minutes Cook 35 minutes PersonalPoints range: 5-13

SERVES 4

40g plain flour

1 egg, lightly beaten

75g panko breadcrumbs

4 x 120g skinless cod fillets

Calorie-controlled cooking spray

225g brown basmati rice, cooked to pack instructions

FOR THE CURRY SAUCE

Calorie-controlled cooking spray

2 onions, diced

2 carrots, diced

2 garlic cloves, crushed

1 tbsp grated fresh ginger

4 tsp mild curry powder

1 tsp ground turmeric

400ml coconut milk drink

FOR THE SHREDDED SALAD

4 spring onions, trimmed and shredded

½ cucumber, halved, deseeded and shredded

125g mangetout, very finely sliced

1 yellow pepper, deseeded and very finely sliced

Juice of ½ lime FOR THE curry sauce, mist a deep, non-stick pan with cooking spray and cook the onions and carrots over a medium heat for 8-10 minutes. Add a splash of water if the vegetables start to stick. Stir in the garlic and ginger and cook for 1 minute, then add the curry powder and turmeric and stir. Pour in the coconut milk drink and 150ml water. Bring to a simmer, cover, reduce the heat and cook for 20 minutes. Blitz to a sauce. Season to taste. Preheat the oven to 200c/fan 180c/gas 6 and line a baking tray with baking paper. Put the flour on a plate and season. Put the egg and breadcrumbs on separate plates. Dust each fish fillet in flour, dip in the egg and coat in crumbs. Arrange the fish on a baking tray then mist with cooking spray. Bake for 18 minutes. Toss together all the salad ingredients in a large bowl until well combined. Spoon the curry sauce on to plates, then top with the crumbed fish fillets. Serve with the rice and salad on the side.