Fish curry

• Preparation time 10 minutes
• Cooking time 10 minutes
• Serves 4-6

Ingredients

• 2 cups white long-grain or basmati rice
• 600 g firm boneless fish fillets
• spray canola or olive oil
• 1/3 cup curry paste (such as balti or tikka masala)
• 575 g jar tomato-based pasta sauce
• 125 mL (½ cup) water
• 500 g frozen stirfry vegetable medley (optional)
• 125 mL (½ cup) low-fat natural yogurt
• 2 tablespoons finely chopped fresh coriander leaves

Method

1. Cook the rice in a large pan of boiling water for 12 minutes or until tender.
2. Cut the fish into large bite-size pieces.
3. Spray a nonstick wok or large frying pan with oil and heat, add the curry paste and stirfry over medium heat for 1 minute.
4. Stir in the pasta sauce and water and bring to the boil.
5. Add the fish pieces (and vegetables if desired), reduce the heat slightly and simmer for about 5 minutes or until the fish is cooked (test by flaking the flesh with a fork).
6. Push the fish to one side of the pan and stir the yogurt and coriander into the sauce, then gently stir in the fish to coat. (Stirring the fish too much could cause it to fall apart.) Don't let the sauce boil again after adding the yogurt.
7. Serve with long-grain or basmati rice.

HINT: Ling, ocean perch or jewfish are suitable types of fish for this recipe. The optional vegetables will make this meal complete

Nutrition

Australian Institute of Sport - From the "Survival for the Fittest" cookbook05 Nov 2018HINT: Ling, ocean perch or jewfish are suitable types of fish for this recipe. The optional vegetables will make this meal complete, Spice, survival-for-the-fittestSpice