Name: Seafood, Fish and Cauliflower Curry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 10 squirts olive oil spray (10 kCal); 3 cloves garlic(9 kCal); 50g Onions (18 kCal); 200g Mushrooms (26 kCal); 2 Tbsp Medium Curry Powder (38 kCal); 200g Broccoli (65 kCal); 500g Cauliflower (135 kCal); 400g Tin of Tomatoes (90 kCal); 200g Mixed Cooked Seafood (160 kCal); 150g Cod loin (110 kCal); 500 ml Vegetable Stock (10 kCal); Seasoning to taste

Seafood, Fish and Cauliflower Curry

11 Feb 2017

by Wholeness

Prep Time

10 minutes

Cook Time

20 minutes

Total Time

30 minutes

Background

This Seafood, Fish and Cauliflower Curry is loosely based on Indian cuisine and so nods respectfully to its roots, but it's rather quicker and easier to prepare. The ingredients are normally found in most western kitchens but it still has a flavour to savour! Most importantly for dieters, it works out at less than 30 kCalories/100g!

Ingredients

10 squirts olive oil spray (10 kCal)
3 cloves garlic(9 kCal)
50g Onions (18 kCal)
200g Mushrooms (26 kCal)
2 Tbsp Medium Curry Powder (38 kCal)
200g Broccoli (65 kCal)
500g Cauliflower (135 kCal)
400g Tin of Tomatoes (90 kCal)
200g Mixed Cooked Seafood (160 kCal)
150g Cod loin (110 kCal)
500 ml Vegetable Stock (10 kCal)
Seasoning to taste

Instructions

Peel & finely chop the onions & garlic; thinly slice the mushrooms; roughly chop the broccoli & cauliflower; cut the fish into smallish chunks
Spray 10 puffs of oil into a heavy-bottomed pan or casserole over a medium heat.
Put in the garlic and onions, stirring to soften, before adding the mushrooms. Stir well then cover and let them sweat for a couple of minutes.
Blend in the curry powder, stir in the broccoli & cauliflower followed by the tomatoes then the stock.
Add the fish and seafood. Bring to the boil then simmer stirring occasionally for about another ten minutes to allow the fish to cook through.
Serve with brown rice.

Tips

You don't have to use cod loin, other filleted white fish also works well.
If you're dieting, please note that cooked brown rice adds about 120 kCal per 100g portion.

https://cooktogether.com/recipe-items/seafood-fish-cauliflower-curry/

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