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Speedy Thai Fish Curry
Speedy Thai Fish Curry

Speedy Thai Fish Curry

with Broccoli and Brown Rice

Recipe Development Team
Recipe Development TeamPublished on December 07, 2018
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Fragrant and nourishing, our 15-minute Thai Fish Curry is a lovely healthy recipe for busy evenings. Coley is a great tasting white fish with a similar meaty texture to Cod making it a versatile ingredient to use in light and fresh dishes like this one. Its flaky texture works brilliantly with crunchy broccoli, packed with fibre and potassium

Tags:
Calorie Conscious
Allergens:
Sesame

The quantities provided above are averages only.

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Total15 minutes
Active 10 minutes
DifficultyMedium

Ingredients

serving amount

200

Light Coconut Milk

2

Coley Fillet

1

Broccoli

1

Thai Style Spice Blend

(Contains: Sesame)

2

Ground Turmeric

½

Lime

½

Vegetable Stock Powder

1

Red Onion

1

Brown Rice & Quinoa

Not included in your delivery

100

Water for the Sauce

Nutritional information

Energy (kcal)480 kcal
Energy (kJ)2008 kJ
Fat7 g
of which saturates2 g
Carbohydrate49 g
of which sugars19 g
Protein56 g
Salt1 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Chopping Board
•Medium Saucepan
•Bowl

Cooking Instructions and Tips

Prep Time
1

a) Halve, peel and thinly slice the red onion. b) Chop the broccoli into florets (little trees). c) Zest, then halve the lime. d) Chop the coley into 2cm chunks. IMPORTANT: Remember to wash your hands and equipment after handling raw fish.

Start the Curry
2

a) Heat a splash of oil in a large saucepan over medium-high heat. b) Add the onion and broccoli. Stir and cook stirring frequently until the onion has softened, 3-4 mins.

Spice it Up!
3

a) Add the Thai spice blend (be careful it's hot! add less if you're not a fan of heat) and turmeric. b) Stir and cook for 1 minute then pour in the coconut milk. c) Stir in the stock powder and the water (see ingredients for amount). Bring to the boil.

Add the Fish
4

a) Once boiling, add the coley to the pan and immediately lower the heat. b) Pop on a lid (or cover with foil) and simmer until the broccoli is tender and the fish cooked through, 4-5 mins. iIMPORTANT: The fish is cooked when opaque in the centre.

Cook the Rice
5

a) While the fish is gently poaching, cook the rice according to pack instructions. b) When piping hot, share the rice between your bowls and sprinkle a little lime zest on each portion.

Finish and Serve
6

a) When the fish is cooked, remove from the heat and carefully stir in a good squeeze of lime juice and the remaining zest. b) Season to taste with salt and pepper. Spoon on top of your rice. Enjoy!

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