Preparation time is 10minutes
Cook time is 10minutes
Total time is 20minutes
Serve is for 4 people
Estimated cost per serve is 6.14 dollar
Difficulty level: 2 out of 4
13 Ingredients
Number of servings
4
- 1tablespoons vegetable oil
- 1 brown onion, finely chopped
- 2 cloves garlic, crushed
- 1tablespoons ginger paste
- 2 large tomatoes, chopped
- 1 zucchini, halved lengthways, thickly sliced
- 2teaspoons mild curry powder
- 400milliliter can light coconut milk
- 500grams firm white boneless fish fillets, cut into 4cm pieces
- 1 head broccoli, cut into small florets
- 410grams can baby corn spears, drained
- 1/4 bunch coriander, leaves picked, roughly chopped
- 450grams pkt microwave long-grain white rice, heated as per packet instructions
Nutrition per serving
2350kJ / 562Cal
2350 Kilojoules or 562 Calories
27% of daily energy intake*
Protein
38.2grams
Fat
23.1grams
Carbs
47.8grams
Sugars
12.0grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Description
Settle in tonight with this warming dish of succulent fish fillets in a tasty tomato curry sauce. Ready in 20 minutes, it's perfect for a midweek meal.
Method
Step 1 of 4
Heat oil in a large frying pan over medium-high heat. Add onion, garlic and ginger. Cook, stirring, for 3 minutes or until onion softens.
Step 2 of 4
Add tomato and zucchini. Cook, stirring, for 2 minutes. Add curry powder. Cook, stirring, for 30 seconds or until fragrant.
Step 3 of 4
Stir in coconut milk. Bring to the boil. Reduce heat to medium. Add fish. Simmer for 5 minutes.
Step 4 of 4
Add broccoli and corn. Simmer for a further 3 minutes or until fish is cooked and vegetables are tender. Sprinkle curry with coriander. Serve with rice.
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