Cod and Kale Curry

Curry?  Aren’t curry’s fattening and bad for you?  Well, yes… if you are talking about the typical take away curry; your Kormas, Tikka Masalas which are full of cream and other hidden saturated fats.  Make a curry yourself from scratch and you’ll see that they can be nutritious, healthy and light.  A variation of spices carry huge health benefits, so get creative and see what spicy mixes you can come up with.

1 serving / calories per serving =468 cals

Macros:

  • FAT – 8g
  • CARBS – 62g
  • PROTEIN – 38g

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Ingredients:

  • 50g white rice – uncooked
  • 150g cod fillets
  • 50g carrots, sliced
  • 50g kale
  • 50g asparagus
  • 20g red onion, chopped
  • ½ red chilli, chopped
  • 1 cm fresh garlic finely chopped
  • 1 clove garlic, chopped
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp curry powder
  • 1/2 tsp fennel seeds
  • 1 tsp lucy bee coconut oil
  • 1/2 can chopped toms
  • salt & pepper

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 How to cook:

  1. In a small food blender, add the following ingredients and mix to a smooth paste (add a dash of water if needed); carrots, chilli, garlic, ginger, cumin, coriander, curry powder, fennel seeds.
  2. Heat the coconut oil a large flat non-stick pan, and fry off the onion for a few minutes before adding the spice mixture. Cook on a medium heat for around 1-2 minutes to release the aromas of the spice.
  3. Add the tinned tomatoes to the pan, reduce heat, add the asparagus and simmer for around 15 minutes until the sauce has reduced and the asparagus has started to soften.
  4. Whilst the sauce is cooking, boil a pan of salted water and cook rice according to instructions on the packet.
  5. After 15 minutes, add the kale to the sauce, mix and allow to wilt (2-3 mins) before adding the cod fillet whole to the top of the mixture. Cover the pan with a lid and allow to cook for 5 minutes longer, which will give you a nice opaque middle to the fish.
  6. Serve immediately with rice on the side.

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