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Thai-spiced fish with mango coriander sambal
heartfoundation.org.au|Helpline 13 11 12

Thai-spiced fish with mango coriander sambal

25 minutes (preparation 15 minutes)
Serves 4
  • 1½ tablespoons sunflower oil 
  • 1 teaspoon finely grated fresh ginger 
  • 1 clove garlic, crushed 
  • ½ teaspoon ground turmeric 
  • ¾ cup brown basmati rice  
  • 60g baby spinach leaves 
  • 2 tablespoons panang curry paste 
  • 4 x 175g boneless white fish fillets 

Mango coriander sambal 

  • 1 large mango, peeled, diced 
  • 1 large red capsicum, diced 
  • 1 Lebanese cucumber, diced 
  • 3 green shallots, thinly sliced 
  • 1 cup coarsely chopped fresh coriander 
  • 1 tablespoon lime juice 
  • 2 teaspoons brown sugar 
  1. To make sambal, combine all ingredients in a medium bowl. Cover and set aside in fridge.  
  2. Heat half the oil in a medium saucepan over a medium heat. Add ginger, garlic and turmeric. Cook, stirring, for 1 minute, until fragrant. Stir in rice and 1¼ cups water. Bring to the boil. Reduce heat to low. Cover and simmer for 12-15 minutes, until water is absorbed. Remove from heat. Stir in spinach. Stand covered for 10 minutes. 
  3. Combine curry paste and remaining oil on a large plate. Add fish and rub with curry mixture to coat.  
  4. Transfer fish to a baking paper-lined baking tray. Bake in 220C preheated oven (fan-forced) for 15 minutes or until fish flakes easily when tested with a fork. 
  5. Serve fish with rice and sambal.  

Tips  

  • Check curry paste labels and choose the brand lowest in sodium. Replace panang paste with red or yellow curry paste, if preferred. 
  • Any variety of white fish is suitable for this recipe  
  • Swap in basil or mint to replace coriander, if preferred. 

 

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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 Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

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Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

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Help Keep families together this Christmas

Help Keep families together this Christmas

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Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

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Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

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Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

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Register your cardiac service with the Heart Foundation

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WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

Should population-based CVD risk assessment models make way for individualised risk prediction techniques?...

Dairy and your heart health

Dairy and your heart health

Dairy and your heart health

Not all dairy products are equal. Discover different types of dairy foods and their impact on heart health....

The Heart Foundation Alumni Program

The Heart Foundation Alumni Program

The Heart Foundation Alumni Program

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From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

Claude Lam, Open heart surgery survivor...

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

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After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

Running has been an important part of Boyd's life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. ...

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MyMarathon

MyMarathon

MyMarathon

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Keeping your heart healthy

Keeping your heart healthy

Keeping your heart healthy

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Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Eating healthy foods can help you recover and reduce your risk of more heart problems. ...

Key Statistics: Cardiovascular Disease

Key Statistics: Cardiovascular Disease

Statistics and information on Cardiovascular disease in Australia. ...

Join Kate in making a difference to future generations

Join Kate in making a difference to future generations

Join Kate in making a difference to future generations

Kate wanted to find a way she could make a difference to future generations...

Smoking and your heart

Smoking and your heart

Smoking and your heart

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The Heart Foundation Research Program

The Heart Foundation Research Program

The Heart Foundation Research Program

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Women and heart disease

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Matilda signs up for Jump Rope just one month after open-heart surgery

Matilda signs up for Jump Rope just one month after open-heart surgery

Matilda signs up for Jump Rope just one month after open-heart surgery

Media Release - 26 June 2020...

Western Australian Cardiovascular Research Alliance

Western Australian Cardiovascular Research Alliance

Western Australian Cardiovascular Research Alliance

WACRA are the peak leadership body in Western Australian advancing research into heart, stroke and vascular disease to accelerate translation and improve health outcomes....