Frozen fish is cheap and easy. Use it in Eat Well for Less’ simple Thai fish curry for a delicious, budget meal.
Each serving provides 519 kcal, 32.5 protein, 62g carbohydrates (of which 6.5g sugars), 14g fat (of which 7.5g saturates), 7g fibre and 1.7g salt.
300g/10½oz brown basmati rice
2 tsp rapeseed oil
1 onion, roughly chopped
3 garlic cloves, roughly chopped
1 tbsp frozen chopped chillies
4cm piece ginger, peeled and roughly chopped
1 tbsp Thai green curry paste
1 aubergine, roughly chopped
160g /5½oz frozen chopped spinach
400ml tin reduced fat coconut milk
1 tbsp fish sauce
1 tsp soy sauce
500g/1lb 2oz frozen white fish
2 limes, juice only
4 tbsp frozen chopped coriander
Bring a large saucepan of water to the boil. Add the rice and stir well then return to the boil. Reduce the heat and simmer for 25 minutes.
Heat the oil in a large frying pan over a medium heat. Add the onions and fry for 3–4 minutes until softening and just starting to colour.
Add the garlic, chillies and ginger and stir-fry for 1 minute then stir in curry paste. Add the aubergine and fry for 2–3 minutes until just beginning to wilt.
Add the spinach, coconut milk, fish and soy sauces and bring to the boil.
Add the frozen fish fillets, reduce the heat, cover and simmer gently for 15 minutes until the fish is cooked through and the sauce has thickened slightly.
Stir the lime juice and half of the coriander into the curry.
Drain the rice and return to the pan to steam for a few minutes then add the remaining chopped coriander to the rice and mix well. Serve alongside the curry.
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Source: BBC FOODS
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