- 0:10 Prep
- 0:34 Cook
- 4 Servings
- Capable cooks
It’s beam come true – a healthy and economical fish dish that will ‘surf’ you well.
Ingredients
- 1 tablespoon vegetable oil
- 1 brown onion, halved, thinly sliced
- 1/2 cup korma curry paste
- 400g can diced tomatoes
- 1/2 cup Massel vegetable liquid stock
- 500g pumpkin, cut into 3cm cubes
- 200g yellow squash, quartered
- 165ml can coconut milk
- 300g marinara mix (see note)
- 60g baby spinach
- Steamed Basmati rice, to serve
Method
- Step 1Heat oil in a large saucepan over medium heat. Cook onion for 7 minutes or until light golden. Add curry paste. Cook, stirring, for 1 minute or until fragrant. Add tomatoes and stock. Stir to combine.
- Step 2Add pumpkin. Bring to the boil. Reduce heat to low. Simmer, covered, for 15 minutes or until just tender. Add squash. Cook for 5 minutes or until just tender.
- Step 3Stir in coconut milk and marinara mix. Increase heat to medium. Bring to the boil. Reduce heat to medium-low. Simmer for 3 minutes or until seafood is cooked through. Stir in spinach. Cook for 1 minute or until just wilted. Serve with rice.
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1722 kj
Energy
24g
Fat Total
8g
Saturated Fat
9g
Fibre
26g
Protein
79mg
Cholesterol
1630.7mg
Sodium
16g
Carbs (sugar)
19g
Carbs (total)
All nutrition values are per serve
Notes
You could use chopped ling or gemfish instead of marinara mix.
- Author: Tracy Rutherford
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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