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Curried Fish & Rice

Serves 6

Ingredients

  • 1/2 cup brown rice
  • 2 1/2 cups hot water
  • 1-2 tablespoons curry powder (to taste)
  • few drops tabasco sauce
  • 1 tablespoon tomato paste
  • 2 bay leaves
  • 3/4 cup chopped onions
  • grated rind and juice 1 medium lemon
  • 1 cup finely chopped carrot
  • 2 cups shredded cabbage
  • 500g fish fillets (e.g. flounder, perch) cubed
  • 100g Australian mozzarella cheese, grated
Download Recipe (PDF)

Method

  1. Combine all ingredients except cheese in a saucepan. Bring to the boil, then simmer approx. 40 minutes, until rice is tender and water absorbed. Remove bay leaves, top with cheese and allow to melt. Serve immediately.

Tips / Handy Hints

Combine rice, water, curry, tabasco, tomato paste, bay leaves, onion and lemon rind and juice in a large bowl. Cook on high for 20 minutes, stirring twice. Add carrot, cabbage and fish, stir through. Cook on high a further 5 minutes. Stir, reduce power to medium-high. Cook a further 5 minutes or until fish flakes easily with a fork. Remove bay leaves. Sprinkle with grated cheese, cover and allow to stand 2 minutes before serving with a tossed salad.

Nutritional Information

Nutrients per serve:
Energy (kj) 713
Protein (g) 21
Fat, Total (g) 6
Carbohydrates (g) 8
Sodium (mg) 0
Calcium (mg) 0
Iron (mg) 0

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