Healthy fish korma
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
- Preparation:
- Cooking:
- Total:
- Serves: 4 persons
Ingredients
- 250g brown basmati rice
- 2tsp rapeseed oil
- 220g brown onions, finely chopped
- 25g ginger, peeled and finely chopped
- 1large courgette, (about 260g), peeled and cut into cubes
- 2tsp ground turmeric
- 1tbsp ground coriander
- 1tsp ground cumin
- 150ml vegetable stock, made with 1 tsp bouillon powder
- 2tbsp ground almonds
- 100ml coconut or plain bio yogurt
- 2x 280g cod loins (4 loins)
- 2red onions (170g), finely chopped
- 1lemon, juiced
- 30g pack of coriander, finely chopped
- 1red chilli, finely chopped
- 2small bananas, peeled and sliced
- 2red onions (170g), finely chopped
- 1lemon, juiced
- 30g pack of coriander, finely chopped
- 1red chilli, finely chopped
- 2small bananas, peeled and sliced
Instructions
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.