Healthy fish korma
Serves 4
Easy
Prep:
Cook:
Make a clever healthy version of korma using courgette and yogurt, along with almonds and cod. It has the same creamy texture but is low in fat
Skip to ingredients
Units:
- 250g brown basmati rice
- 2 tsp rapeseed oil
- 220g brown onionsfinely chopped
- 25g gingerpeeled and finely chopped
- 1 large courgette(about 260g), peeled and cut into cubes
- 2 tsp ground turmeric
- 1 tbsp ground coriander
- 1 tsp ground cumin
- 150ml vegetable stockmade with 1 tsp bouillon powder
- 2 tbsp ground almonds
- 100ml coconut or plain bio yogurt
- 2 x 280g cod loins(4 loins)
For the salad
- 2 red onions(170g), finely chopped
- 1 lemonjuiced
- 30g pack of corianderfinely chopped
- 1 red chillifinely chopped
- 2 small bananaspeeled and sliced
For the salad
- 2 red onions(170g), finely chopped
- 1 lemonjuiced
- 30g pack of corianderfinely chopped
- 1 red chillifinely chopped
- 2 small bananaspeeled and sliced
Nutrition: Per serving
- kcal527
- fat12glow
- saturates4g
- carbs65g
- sugars15g
- fibre7ghigh
- protein35g
- salt0.7g
Method
step 1
Boil the rice for 25 mins until tender. Meanwhile, heat the oil in a wide, non-stick pan over a medium heat and fry the onions and ginger for 8-10 mins, covered, until softened. Add the courgette, spices and stock, then cover and simmer for 10 mins until the courgette is tender. Remove from the heat.
step 2
Blitz the mixture directly in the pan using a hand blender until smooth, then return to a low heat heat and stir in the ground almonds and yogurt.
step 3
Submerge the cod in the sauce and cook, covered, for 8-10 mins until the fish flakes easily. Meanwhile, combine half each of the onions, lemon juice, coriander, chilli and banana slices for the salad. Serve half the rice with half the korma and the salad. Leave the remainder to cool completely, then chill to eat another day with the rest of the salad. Will keep chilled in an airtight container for two days. Reheat in a pan over a low heat or microwave until piping hot.
