Yellow Fish Curry with Wholewheat Noodles
with carrot, broccoli & gomashio
Broccoli really is a super vegetable! It contains a high yield of vitamins, it's very high in fibre, and is packed with iron.
Tags:
Calorie Smart
•Family
Allergens:
Fish
•Wheat
•Sesame
The quantities provided above are averages only.
Always refer to the product label for the most accurate information about ingredients and allergens
Total Time25 minutes
Cooking Time20 minutes
DifficultyEasy
Ingredients
Serving amount
1 piece
Pollock
(Contains Fish)
1 piece
Garlic
½ piece
Carrot
100 g
Broccoli
½ sachet(s)
Yellow curry spices
90 milliliters
Coconut milk
5 milliliters
Fish sauce
(Contains Fish)
50 g
Wholewheat noodles
(Contains Wheat)
½ piece
Red onion
⅓ sachet(s)
Gomashio
(Contains Sesame)
Not included in your delivery
1 tablespoon
Sunflower oil
½ teaspoon
Sugar
¼ piece
Low sodium vegetable stock cube
225 milliliters
Water
½ teaspoon
White wine vinegar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2595 kJ
Calories620 kcal
Fat30.9 g
Saturated Fat15.7 g
Carbohydrate51.6 g
Sugar10.7 g
Dietary Fiber12.2 g
Protein30.3 g
Salt2.8 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Large Sautépan with Lid
•Paper Towel
Cooking Steps
1
- Boil the water and crumble in the stock cube (see pantry for amounts).
- Chop the onion and crush or mince the garlic.
- Cut the head of the broccoli into very small florets and then finely dice the stem.
- Slice the carrot into thin crescents.
2
- Heat a generous drizzle of sunflower oil in a large deep frying pan over medium heat. Fry the onion with the garlic and curry spices for 2 - 3 minutes.
- In the meantime, pat the pollock dry with kitchen paper and cut it into uniform pieces of around 2cm. Season with salt and pepper.
- Move the aromatics to one side of the pan and then transfer the pollock to the other side. Fry the pollock for 2 minutes per side, then remove from the pan and set aside.
3
- Pour in the stock and the coconut milk, then add the sugar, fish sauce* and white wine vinegar.
- Add the carrot and broccoli, mix well and cover with the lid. Allow to stew for 5 minutes and weigh the noodles in the meantime.
- The broccoli doesn't need to be done yet as it will finish cooking later.
- Remove the lid, add the noodles and cook for 3 - 4 more minutes, uncovered.
*Take care, this ingredient is salty! Use as preferred.
4
- Stir the noodles so as to separate them and add a splash of water or stock as necessary if the curry is too dry. Season to taste with salt and pepper.
- Transfer the pollock to the curry and heat briefly, then serve.
- Garnish with the gomashio.