Healthy Fish Curry With Cauliflower Rice Recipe

Friday, February 7, 2020, in Nutrition, Recipes by

Ditch the takeaway menu and enjoy fresh homemade fare with this flavoursome fish curry infused with chickpeas and warming spices, and served with a side of cauliflower rice. Bonus. Cooked up in a flash!

Serves 4-6

INGREDIENTS

500g ling or kingfish (or any type of firm fish fillet)
3 tbsp olive oil
1 brown onion, sliced
1 cloves of garlic, minced
1 tbsp fresh ginger, grated
1 tsp garam masala
½ tsp turmeric
1 tsp ground coriander
½ tbsp chili powder or 1-2 fresh red chilis, cut in half lengthwise (optional)
2 bay leaves
1 fully ripe tomato, diced or 1 ½ cups canned diced tomatoes
1 can coconut milk (400ml)
2 cups
 salt-reduced canned chickpeas, washed and drained
1 head cauliflower, cut into florets (roughly 600g)
2 tbsp cumin

Coriander pesto

1 large bunch coriander (stalks removed)
1 clove garlic
1 cup cashew nuts
Juice and zest of ½ lime
1 tbsp olive oil
Salt and freshly ground black pepper, to taste

 

 

METHOD

1. To make cauliflower rice, place cauliflower florets in a food processor and process until it is finely chopped and resembles rice. Set aside.
2. To make the coriander pesto, add the coriander, cashews, garlic and lime zest to a processor and process until well combined. Season with salt and pepper to taste. Set aside.
3. Pre-heat a deep frying pan over medium heat. Add one tbsp olive oil. Add the cumin and cook until fragrant, about 1 minute. Add the cauliflower rice and cook, stirring occasionally for 20 minutes or until cauliflower is tender and light golden.
4. Meanwhile, prepare the curry. Pat the fish dry with kitchen paper. Cut the fish into 3 cm pieces.
5. Heat a large non-stick saucepan or wok over medium heat. Add two tbspn of oil and add the onion, ginger and garlic. Turn the heat to medium-low and sauté slowly, about 2 minutes. Take care not to let it burn.
6. Add the garam masala, turmeric, coriander and chili powder and stir until fragrant, about 1-2 minutes.
7. Add the tomato and cook for another 3 minutes, stirring frequently. If using fresh tomatoes, use a wooden spoon to break them up.
8. Pour in the coconut milk. When the mixture comes to a gentle boil, add in the fish, chickpeas and bay leaves and cook for 3-4 minutes or so, until the fish is cooked through. Turn down the heat to a gentle simmer and continue to cook for a further minute or so. Remove bay leaves. Turn the heat off and allow to rest for 1-2 minutes.
9. Once cauliflower is cooked, spoon the cauliflower rice among serving plates. Top with curry and drizzle with coriander pesto just before serving.

The Right Balance is a health and nutrition communications consultancy specialising in media and public relations, copywriting, health speaking, recipe development and corporate and community wellness initiatives.

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