Recipes
Fragrant Fish and Lentil Curry
Aside from being a flavour bomb, this homemade curry powder brings with it a range of health benefits.
Aside from being a flavour bomb, this homemade curry powder brings with it a range of health benefits, including anti-inflammatory properties from the turmeric. Rich in protein and full of vegetables, this recipe makes for a nourishing and hearty meal best shared around the table.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
Extra-virgin olive oil, to drizzle
1 sweet potato, skin on, cut into 2cm chunks
1 carrot, skin on, coarsely chopped
1 brown onion, diced
4cm knob of fresh ginger, grated
3 cloves garlic, grated
1 long red chilli, finely chopped
Seat salt and cracked black pepper, to season
2 tsp ground turmeric
1 + ½ tsp cumin seeds
1 + ½ ground cumin
1 + ½ ground coriander
1 tsp garam masala
Seeds from 3 cardamom pods, crushed
2 vegetable stock cubes, crushed
6 small Roma tomatoes, finely diced
150g lentils, soaked in cold water for 1 hour, rinsed and drained
5 cups of water
600g barramundi, or another firm white fish, cut into 2cm chunks
1 large handful baby spinach
Juice of 1 lemon
1 cup uncooked brown rice
1 cup unsweetened Greek yoghurt, to serve
Fresh coriander leaves, to serve
Equipment
BAKING TRAY
Large saucepan
Recipe
Pre-heat oven to 200 degrees Celsius.
Place sweet potato and carrot on a baking tray lined with baking paper and drizzle with olive oil. Season with sea salt and cracked black pepper. Bake for 20-30 minutes, or until tender.
Meanwhile, heat olive oil in a large saucepan over medium heat. Cook the onion, ginger, garlic and chilli until golden. Add the spices and stir until fragrant. Add the tomatoes and cook for 5 minutes. Add the stock cubes, lentils and water and bring to the boil. Turn down the heat and simmer for 30 minutes, or until the lentils are cooked and the sauce begins to thicken.
While sauce is simmering, place 1 cup uncooked brown rice in a medium saucepan. Add 2 cups of water and turn heat to high to bring to the boil. Reduce heat and simmer, covered, for 25 minutes. Remove from heat and stand, covered, for 5 minutes.
Once the sweet potato and carrot is cooked, add to the curry mixture and stir to combine. Add the barramundi and gently simmer for 5 minutes, or until the fish is just cooked through. Add the spinach leaves and lemon juice and stir through. Season with sea salt and cracked black pepper.
Serve the curry with brown rice, Greek yoghurt and fresh coriander.
Eggs are a natural superfood with 11 different vitamins and nutrients packed into only 300kJ.