Basa Fish Curry with beans, broccoli & curry leaves

Basa Fish Curry with Beans, Broccoli & Curry Leaves

Watching your carb intake? Then our delicious low-carb dinners are just for you! Featuring seasonal vegetables, filling proteins, healthy sources of fats and containing less than 25 grams of carbohydrates per serve, they’re loaded up with good, big flavour – right from the start to the satisfying finish.

Time: 35mins  |  Serves 4  |  Cal: 390  |  Skill: Easy

Ingredients

  • 1 onion

    1 garlic clove

    2 carrots

    1 tomato

    150g green beans

    1 head broccoli

    5g ground turmeric

    Basa fish fillets

    2 vegetable stock cubes

    20ml rice wine vinegar

    Curry leaves

    5g cumin and coriander spice blend

    2 tbs neutral-flavoured oil

    1 tsp sugar

Allergens: Fish. May contain traces of other allergens.

Method

1. Prep ingredients

Thinly slice the onion. Crush or finely chop the garlic. Halve the carrots lengthwise and thinly slice on an angle. Coarsely chop the tomato. Trim the beans. Cut the broccoli head into small florets.

2. Prep fish and stock

Combine ½ tsp turmeric and 2 tsp oil in a bowl and season with salt and pepper. Cut the fish into 2cm chunks. Add the fish to the turmeric oil and stir to coat. Crumble 1 stock cube into a heatproof jug, add 80ml (⅓ cup) boiling water and stir to dissolve. Stir in the rice wine vinegar and 1 tsp sugar.

3. Fry curry leaves

Heat 1 tbs oil in a medium deep frypan over medium-high heat. Add the curry leaves on the stems and cook for 2 mins or until the leaves are slightly translucent. Remove from the pan with tongs and drain on paper towel, leaving the flavoured oil in the pan.

4. Cook curry sauce

Return the same pan with the reserved oil to medium-high heat. Cook the onion, garlic, carrot and 1 tsp cumin and coriander spice blend, stirring regularly, for 3-4 mins until starting to soften. Add the tomato and stock mixture and bring to the boil. Reduce the heat to mediumlow and cook, covered, for 8-10 mins to develop the flavour.

5. Cook fish

Gently stir the fish into the curry sauce. Cook, covered, for 4-5 mins until the fish is cooked through. Strip the curry leaves, discarding the stems. Gently stir half the curry leaves into the curry. Taste, then season with salt and pepper. Remove from the heat.

6. Stir-fry greens

Meanwhile, heat 2 tsp oil in a separate medium frypan over high heat. Stir-fry the beans, broccoli and a pinch of salt for 3-4 mins until tender. Add the remaining curry leaves to the greens and toss to combine. Divide the curry and greens among bowls to serve.

by Marley Spoon