Recipe of the week: Fish & or Vegetable Curry

INGREDIENTS

1 tbsp. coconut oil

1 large brown onion (finely chopped)

1 garlic clove (crushed)

1 tbsp. favourite curry blend

400 g canned tomatoes or

4 ripe medium sized fresh truss tomatoes (chopped)

250ml vegetable stock

500g White flesh fish (skinned and cut into chunks)

1 cup cauliflower florets

1 cup broccoli florets/1 medium zucchini (diced)

1 medium carrot (peeled and diced)

4 tbsp. natural yogurt (1 per bowl served)

 

INSTRUCTIONS

Heat oil in a deep fry pan and cook the onion until it’s soft and translucent, but not browned. Approx. 10 minutes. Add the garlic and cook a further minute. Add the curry blend and stir while cooking for 2 minutes.

Next pour in the tomatoes and vegetable stock, stirring until well combined. Bring to a gentle simmer before adding the fish, cauliflower, broccoli/zucchini and carrot. Simmer for 8 – 10 minutes or until the fish flakes away easily and the vegetables are cooked. Serve with cooked brown rice* to help soak up all those beautiful flavours and a large dollop of natural yoghurt on top to stir through when eating.

Substituting gently fried tofu for the fish is another tasty option I have tried and like.

*Brown rice takes about 30 minutes to cook, so you may wish to put this onto cook while you are preparing the curry

 

Enjoy ☺ Shaz

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