Fish curry with corn bread
heartfoundation.org.au|Helpline 13 11 12

Fish curry with corn bread

Curry 25 minutes, corn bread 35 minutes (30 minutes)
Serves Curry 4, corn bread 12

Corn bread:

  • Canola oil spray
  • 1 cup plain flour
  • 3 teaspoons baking powder
  • 1/4 teaspoon chilli powder
  • 1 cup instant polenta (cornmeal)
  • 2 large eggs, lightly whisked
  • 1 cup buttermilk
  • 1 tablespoon olive oil
  • 1 fresh corn cob, kernels removed (see tips)
  • 2/3 cup grated light and tasty cheese

Fish curry:

  • 1 tablespoon olive oil
  • 1 large brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 tablespoons grated fresh ginger
  • 2 tablespoons curry powder
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • 250g cauliflower, cut into small florets
  • 2 cups water
  • 1/2 salt-reduced chicken stock cube, crumbled
  • 2 x 400g cans no added salt diced tomatoes
  • Cracked black pepper, to season
  • 600g skinless, boneless white fish fillets (like blue eye or ling)
  • 100g baby spinach leaves
  • 1 lemon, halved

Corn bread

  1. Preheat oven to 200C (180C fan-forced). Lightly grease a 12cm x 22cm (top measurement), 9cm x 20cm (base measurement) medium loaf pan with cooking spray and line with baking paper.
  2. Sift the flour, baking powder and chilli powder together into a medium bowl. Stir in the polenta. Make a well in the centre. Add the eggs, buttermilk and oil. Stir to combine then stir in corn and cheese.
  3. Pour mixture into the prepared pan. Bake for 35 minutes or until a skewer inserted into the centre comes out clean. Stand in the pan for 5 minutes then turn onto a wire rack. Cut into slices. Serve with fish curry.

Fish Curry

  1. Heat oil in a large frying pan or saucepan over medium heat. Add onion, garlic, ginger, curry powder, turmeric and cinnamon and cook, stirring often, for 3 minutes or until onion is soft. Add cauliflower and toss to coat in the spices.
  2. Stir in water, stock cube and tomatoes, and season with ground black pepper. Bring to the boil. Reduce heat to medium-low, simmer, uncovered for 10 minutes.
  3. Cut fish into large pieces. Add to tomato mixture. Simmer, stirring occasionally, for 10 minutes or until fish is cooked through. Gently stir in spinach. Cook for a further 1 minute until spinach is just wilted. Remove. Squeeze over the lemon juice. Serve with Corn bread

Tips:

  • Make the corn bread in advance to save time. You can replace fresh corn with 2/3 cup of frozen corn kernels or drained, canned no added salt corn kernels.
  • If preferred, omit the halved stock cube in Fish curry and replace water with 2 cups homemade chicken stock
  • Serve curry with steamed rice instead of corn bread if preferred.

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