Fish Curry with Green Beans
Nutrition per serving
Calories | 554 kcal |
Protein | 31 g |
Carbs | 42.6 g |
Fats | 31.2 g |
Saturated Fat | 20.7 g |
Monounsaturated Fat | 6.9 g |
Polyunsaturated Fat | 1.7 g |
Sugars | 6.2 g |
Fiber | 5.4 g |
Sodium | 114 mg |
Ingredients
Vegetable Stock (Unsalted) | |
Fish, tilapia | |
Lime | |
Onion | |
Garlic | |
Ginger | |
Green Beans (snap beans) | |
Basmati Rice | |
Mustard Seeds | |
Coconut milk, canned (liquid expressed from grated meat and water) | |
Olive Oil | |
Ground Turmeric | |
Garam Masala | |
Chili Powder |
Preparations
- Peel/chop the onion into 1cm pieces.
- Peel/finely chop the garlic and ginger.
- Top, tail the green beans and chop into 3 equal pieces.
- Chop the fish into 3 equal pieces.
- In a pot, bring 130ml of water to boil. Add a tsp of the stock pot and stir to dissolve the stock.
- Add the rice, lower heat, cover with the lid and cook for 10 minutes. Remove from heat and set aside for 10 minutes. (No peeking, leave the lid on through cooking and resting time). Once the time has passed, fluff up the rice with a fork.
- In a pan, heat ½ a tbsp of olive oil. Add the mustard seeds and when they start to pop, add the onion, garlic, ginger and cook for about 3 minutes until the onion has softened. Add the garam masala, chilli powder and turmeric and continue to cook for a minute.
- Add the coconut milk with 50ml of water and stir before bringing the mixture to a gentle bubble.
- Meanwhile, cook the green beans in a pot of lightly salted boiling water for 4 minutes. Drain and set aside.
- When the rice is 3 minutes away from being ready, add the fish to the coconut sauce. Cover with a lid and cook on low heat for about 3-4 minutes until cooked through. Very carefully stir in the green beans, then remove the pan from heat.
- Serve the rice in a bowl with the fish curry/sauce on top.