SEARED FISH WITH CURRIED PUMPKIN
Ingredients:
- 1 teaspoon olive oil
- 150g white fish fillets, skin and bones removed (cod, tilapia etc.)
- 50g baby spinach
- 250g pumpkin, peeled, cut into 2 cm pieces
- 1 tablespoon curry powder
- 2 cloves garlic, crushed
- Salt and pepper, to taste
- 1 teaspoon mango chutney
- 10g chopped, fresh coriander
- 2 medium fresh green chillies, deseeded, finely chopped
- 1 red onion, thinly sliced
Method:
STEP 1
To make curried pumpkin, place pumpkin in a large roasting pan with onion, oil, curry powder, garlic and salt and pepper. Toss to coat. Cover tightly with foil.
STEP 2
Cook in a moderate oven (180C) for 25 minutes. Remove foil. Toss well. Cook, uncovered, for a further 20 minutes, or until tender. Stir in chutney, coriander, and chillies.
STEP 3
Meanwhile, heat oil in a large, non-stick frying pan over a high heat. Season fish with salt and pepper. Add fish. Cook for about 3 to 4 minutes on each side, or until golden and flakes easily.
STEP 4
Serve fish over combined warm pumpkin and spinach.
Nutrition Facts:
- Calories: 412.8 Cal
- Protein: 40.1g
- Carbs: 51g
- Fat: 10.2g