Prevention Australia – June – July 2017

PHOTOGRAPHY JEREMY SIMONS. FOOD STYLING & PREPARATION SARAH O’BRIEN, TRACEY PATTISON.

“This fragrant Indian-

inspired curry is a

pretty quick recipe

that doesn’t

compromise on

lavour. I love adding

turmeric to curries; it

has so many health

beneits, but in

particular is a great

anti-inlammatory

aid. You can swap

the ish for chicken;

just pan-fry it irst.

Or omit the animal

protein entirely and

add more vegetables

and some beans

for a sustaining

vegetarian option.”

COCONUT FISH CURRY WITH BROCCOLI

SERVES 4 HANDSON TIME 15 MINUTES COOKING TIME 35 MINUTES

2 tablespoons extra virgin coconut oil

½ teaspoon fenugreek seeds

1 teaspoon black mustard seeds

10 small curry leaves

1 large green chilli, halved

1 teaspoon ground turmeric

1 red onion, sliced

1 × 400ml tin coconut cream

1 tablespoon tamarind concentrate

2 ripe tomatoes, chopped

600g firm white fish fillets, skin and

bones removed, cut into large pieces

300g broccoli, cut into florets

Cooked brown rice, to serve (optional)

1 Heat the coconut oil in a large deep

frying pan over a medium heat, add the

fenugreek and mustard seeds and cook

for 3 minutes or until they begin to

pop. Add the curry leaves, chilli, turmeric

and onion and cook for 10 minutes or until

the onion is soft. Add the coconut cream,

tamarind and tomato and bring to the boil,

then reduce the heat and simmer for 10

minutes or until the tomato is soft.

2 Add the fish and broccoli, then cover

and cook for 10 minutes or until the

fish is tender.

3 Divide the curry evenly among four bowls

(scoop out the chilli halves before serving).

Accompany with brown rice, if you like.

Nutrition Per serving

1886 kJ/451 cal. Protein 29.8g. Total

fat 31.6g. Sat fat 26.6g. Carbs 10g.

Sugars 7.5g. Fibre 6.2g. Sodium 151mg.

Calcium 106mg. Iron 2.8mg.

132 PREVENTIONAUS.COM.AU