The Food Coach

Free Healthy Recipe - Malaysian Mushroom & Fish Curry

Dairy free, Low carbohydrate, Low GI, Low sugar

The mushroom has all the attributes of a superfood - nutrient-rich, flavour-rich, low in kilojoules, high in bioactive compounds, antioxidants, covenient and affordable.Recipe courtesy of The Australian Mushroom Growers Association.

Ingredients
2 tbsp coconut oil
400 grams mushrooms - brown, sliced
20 grams curry leaves, fresh
500 grams jewfish, or other skinless thick white fish fillets
185 grams curry paste, Malaysian
½ cup stock- fish
¾ cup coconut, milk
1 capsicum red, thinly sliced
4 onions green, thinly sliced
coriander & steamed brown to serve

Image courtesy of The Australian Mushroom Growers Association.

Method

Heat a deep, large frying pan over high heat. Add half the oil and all the mushrooms, cook, shaking the pan occasionally for 5 minutes until mushrooms are just tender. Remove to a bowl. Add remaining oil and curry leaves (if using) to the hot pan and cook for 1 minute or until curry leaves are crisp. Remove to a plate lined with paper towel. Cut fish into 6cm pieces.
Reduce heat to medium, add curry paste, cook, stirring often for 2 minutes or until fragrant. Add fish and cook for 2 minutes, turning to coat both sides. Add the stock and coconut milk. Bring to the simmer. Reduce heat to medium-low, cover and simmer 5 minutes until fish just cooked through. Add the mushrooms and capsicum, simmer uncovered 3-4 minutes until warmed through. Stir in green onions.
Scatter over the fried curry leaves, shallots and coriander. Serve with and cup brown rice

Makes 4 servings (serve = with rice)

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 25 mins
Ready in: 30 mins


Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 2509 kj
Calories 600 kcal
Fat 15 g
Saturated Fat 5 g
Total Carbohydrate 41 g
Total Protein 35 g
Fibre 10 g