Fish curry with corn bread
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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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Serves 4

Tomato pasta sauce

Tomato pasta sauce

1 hour
Serves 1 litre (4 cups)

Tuna & avocado rice paper rolls

Tuna & avocado rice paper rolls

20 - 25 minutes
Serves 4

Tuna mornay bake

Tuna mornay bake

Tuna mornay bake

40 minutes
Serves 4

Turkey and cranberry rice salad

Turkey and cranberry rice salad

Turkey and cranberry rice salad

25 minutes
Serves 6 (as a side)

Turkey and sage meatballs with cranberry sauce

Turkey and sage meatballs with cranberry sauce

Turkey and sage meatballs with cranberry sauce

25 minutes
Serves 8

Tuscan chicken

Tuscan chicken

20 minutes
Serves 4

Vegan Buddha bowl

Vegan Buddha bowl

Vegan Buddha bowl

30 minutes
Serves 4

Vegeful beef rissoles with sweet potato mash

Vegeful beef rissoles with sweet potato mash

Vegeful beef rissoles with sweet potato mash

25 minutes
Serves 4

Vegetable stock

Vegetable stock

2 hours plus cooling time
Serves 2.5 litres

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

30 minutes

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

10 minutes
Serves 4 (3 per serve)

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves Serves 4 (as a side)

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

20-25 minutes
Serves 4

Warm roasted vegetable salad

Warm roasted vegetable salad

Warm roasted vegetable salad

30 - 35 minutes
Serves Serves 4 (as a side)

Weet-Bix protein slice

Weet-Bix protein slice

Weet-Bix protein slice

15 minutes
Serves 8

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Wholemeal savoury pastry

Wholemeal savoury pastry

Wholemeal savoury pastry

25 minutes
Serves Makes pastry to fill the bottom of one 24cm flan/quiche/tart tin

Zucchini ribbon pasta salad

Zucchini ribbon pasta salad

10-12 minutes
Serves 4 (as a side)

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join our community of fundraisers who are committed to taking action to fight heart disease....

Heart Health Check Toolkit

Heart Health Check Toolkit

How we fought heart disease in 2020

How we fought heart disease in 2020

How we fought heart disease in 2020

Everything we do is possible thanks to the generosity of our supporters. ...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Heart Health Check Toolkit – Register Your Interest

Heart Health Check Toolkit – Register Your Interest

Heart Health Check Toolkit – Register Your Interest

The Heart Foundation will soon be launching a Heart Health Check Toolkit for GPs, practice nurses and practice managers....

Get your family moving

Get your family moving

Get your family moving

Get your kids active and set them up for healthier habits into adulthood....

What is heart valve disease?

What is heart valve disease?

What is heart valve disease?

Heart valve disease means that your heart valve or valves don't open or close properly....

MyMarathon

MyMarathon

MyMarathon

The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

National Action Plan for Heart and Stroke

National Action Plan for Heart and Stroke

National Action Plan for Heart and Stroke

The national heart and stroke action plan aims to identify and prioritise action to reduce the impact of heart disease and stroke....

Get started with more physical activity

Get started with more physical activity

Get started with more physical activity

Finding time for physical activity is one of the best things you can do for your heart...

Cyril credits cardiac rehab for getting his life back

Cyril credits cardiac rehab for getting his life back

Cyril credits cardiac rehab for getting his life back

Cyril suffered a heart attack in 2015. Cardiac rehab helped get his life back on track. ...

A nurse shares her top recovery tips for young cardiac patients

A nurse shares her top recovery tips for young cardiac patients

A nurse shares her top recovery tips for young cardiac patients

Pauline is a nurse and shares advice for young people who have had a heart event or are recovering from surgery....

Heart attack recovery – your first month

Heart attack recovery – your first month

Heart attack recovery – your first month

Explore the Heart Foundation’s guide on what to expect in the first month after your heart attack. ...

Raffles & Lotteries

Raffles & Lotteries

Raffles & Lotteries

Give yourself a chance to win $20,000 while helping the Heart Foundation to raise essential funds for heart research....

Acute coronary syndromes (ACS) clinical resources

Acute coronary syndromes (ACS) clinical resources

Resources and clinical information for health professionals...

Heart disease and pregnancy

Heart disease and pregnancy

Heart disease and pregnancy

Pregnancy is often referred to as the “ultimate stress test” for the body....

Our supporters 

Our supporters 

Our supporters 

Working together to save Australian hearts...

COVID-19 info & FAQs

COVID-19 info & FAQs

COVID-19 info & FAQs

Information and FAQs about COVID-19 and heart disease....

Life changing research currently underway

Life changing research currently underway

Life changing research currently underway

Search our current researcher's and the ground breaking research being undertaken....

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Check out our recipe categories to find your next heart healthy meal....

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Discover more about our various funding programs, requirements, and application dates now....

Clinical resources: Coronary heart disease and mental health

Clinical resources: Coronary heart disease and mental health

The prevalence of depression is high in patients with coronary heart disease (CHD)....

The NSW Cardiac Rehabilitation Working Group

The NSW Cardiac Rehabilitation Working Group

Chest x-ray for heart disease

Chest x-ray for heart disease

This test can help your doctor determine if there is anything wrong with your heart....

What is a healthy body weight?

What is a healthy body weight?

What is a healthy body weight?

Find out what a healthy body weight is and the steps you can take to achieve it. ...

WEBINAR | Heart Health Checks: the critical role of the practice nurse

WEBINAR | Heart Health Checks: the critical role of the practice nurse

WEBINAR | Heart Health Checks: the critical role of the practice nurse

This webinar discusses the role of practice nurses in conducting heart health checks...