Tag: nutrition

Ingredients

• 4 x 175g hake fillets, pin boned, scaled and skin on
• 2 tbsp rapeseed oil
• ¼ butternut squash, deseeded and cut into cubes
• 1 onion, diced
• 2 cloves garlic, crushed
• 2cm piece of ginger, peeled and grated
• ½ red pepper, cored and cut into thin strip
• s½ yellow pepper, cored and cut into thin strips
• ½ green pepper, cored and cut into thin strips
• ½ red chilli, seeds removed and thinly sliced
• 2 tsp mild curry powder2 tsp ground turmeric
• 1 x 400g can chopped tomatoes
• 1 x 400g tin coconut milk (Thai Gold brand, if possible)
• 100ml vegetable or fish stock
• 2 tbsp mango chutney
• 1 x 400g tin chickpeas, drained and rinsedJuice of
• 1 limeHandful of baby spinach leaves
• Sea salt and freshly ground black pepper
• Steamed basmati I rice, to serve
• 1 tbsp basil, chopped
• 1 tbsp coriander, chopped

Method

 

Preheat a large heavy based saucepan with the rapeseed oil over a medium heat

Add the butternut squash, onion, garlic, and ginger to the pan and stir to combine. Add in the sliced peppers, sliced chilli followed by the spices. Mix well to coat the vegetables in the spices, scraping the base of the pan.

Add in the chopped tomatoes, coconut milk, stock, mango chutney, chickpeas and lime juice. Stir to combine, cover with a lid and bring to the boil.

Once the curry has come to the boil, carefully place the hake portions on top and cover with the lid. Reduce the head to a low to medium and slowly poach the hake for 15 minutes, until cooked through.

Add in the spinach and nestle between the fish to wilt.

Season with sea salt and freshly ground black pepper and finish with chopped basil and coriander.