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Speedy Thai Fish Curry

Speedy Thai Fish Curry

with Broccoli and Brown Rice

Balanced
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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:Under 550 calories
Allergens:FishSesameCelery
Preparation Time15 minutes
Difficulty levelLevel 2
Ingredients
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 unit(s)

Red Onion

1 unit(s)

Broccoli

½ unit(s)

Lime

2 unit(s)

Coley Fillet

(ContainsFish)

1 pot(s)

Thai Spice Blend

(ContainsSesame)

1 pot(s)

Tumeric

½ tin(s)

Light Coconut Milk

½ sachet

Vegetable Stock Powder

(ContainsCelery)

1 pack(s)

Steamed Brown Basmati & Quinoa

Not included in your delivery

100 milliliter(s)

Water

Nutritional information
Nutritional informationarrow down iconarrow down icon
Energy (kJ)2008 kJ
Energy (kcal)480 kcal
Fat7.0 g
of which saturates2.0 g
Carbohydrate49 g
of which sugars19.0 g
Protein56 g
Salt1.0 g
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites.
Utensils
Utensilsarrow down iconarrow down icon
Cutting board
Saucepan
Bowl
Instructionsarrow up iconarrow up icon
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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.

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.

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.

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.

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.

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!