Dietitian's Pick: White Fish, Coconut and Green Bean Curry
*Serves: 4 Time to make: 20 mins
*serving size depends on each bariatric patient's need
Ingredients:
1/3 cup curry paste
1 tablespoon brown sugar
1 1/2 tablespoons fish sauce
1/2 teaspoon ground turmeric
400g can light coconut milk
500g white fish, cut into bite-sized pieces
300g green beans, trimmed, halved
250g cherry tomatoes, halved
3 cups steamed basmati rice, to serve
2 cups bean sprouts, to servelime wedges, to serve
Instructions
Step 1
Place a wok over high heat. Add curry paste, sugar, fish sauce and turmeric and use a wooden spoon to combine. Once sizzling, stir in coconut milk, around 100ml at a time, until it is well combined.
Step 2
Bring curry to the boil. Add fish and beans and simmer for 2–3 minutes. Add tomatoes and simmer for 2 more minutes. Poke a piece of fish with a fork – if it flakes apart, it’s cooked.
Step 3
Divide steamed basmati rice between bowls, top with curry, bean sprouts and a lime wedge.
Nutritional Information (per serve)
Kilojoules 1,949kJ
Calories 466cal
Protein 35.1g
Total fat 13.9g
Saturated fat 7.3g
Carbohydrates 46.3g
Sugars 11.5g
Dietary fibre 6.2g
Sodium 839mg
Calcium 95mg
Iron 2.7mg
Credit: Healthyfoodguide.com.au
