Ingredients

  • 1 tbsp vegetable oil
  • 1 onion, chopped
  • 20 g knob ginger, peeled and finely chopped
  • 2 cloves garlic, finely chopped
  • 1 red chilli, deseeded and finely chopped
  • 1 tbsp medium curry powder
  • 1 tsp tamarind paste
  • 225 g tomatoes, cut into wedges
  • 400 ml tin coconut milk
  • 400 ml vegetable stock (made with ½ vegetable stock cube)
  • 520 g frozen white fish fillets, defrosted, water drained (460g drained)
  • 150 g frozen garden peas
  • 130 g young leaf spinach
  • 250 g long grain rice

Method

  1. 1

    Heat the oil in a large, deep pan and cook the onion for 5 minutes, until softened, before adding the ginger, garlic and chilli and cooking for a further 2 minutes. Stir in the curry powder and tamarind and cook for another 2 minutes then add the tomatoes, coconut milk and stock.

  2. 2

    Bring to a boil then turn down to a simmer and add the fish. Cook for 5 minutes, adding in the peas and spinach for the last minute, to let wilt. 

  3. 3

    Meanwhile, put the rice into a large pan with 500ml cold water. Bring to the boil, then turn down to a simmer and cook for 10 minutes until tender. Remove from the heat and let sit for 2 minutes before fluffing with a fork and serving in bowls topped with the fish curry.

Nutritional Details

Each serving provides
  • Energy 1403kj 335kcal 17%
  • Fat 5.8g 8%
  • Saturates 0.9g 5%
  • Sugars 11.0g 12%
  • Salt 1.4g 23%

% of the Reference Intakes

Typical values per 100g: Energy 243kj/58kcal

Each serving provides

35.2g carbohydrate 4.2g fibre 33.5g protein

 
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