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Seafood, Fish and Cauliflower Curry

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!
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 4 hours
Total Time 30 minutes
Servings: 6 people
Cuisine: Fusion, Indian
Calories: 1234
Ingredients Method

Ingredients
  

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

Method
 

  1. Peel & finely chop the onions & garlic; thinly slice the mushrooms; roughly chop the broccoli & cauliflower; cut the fish into smallish chunks
  2. Spray 10 puffs of oil into a heavy-bottomed pan or casserole over a medium heat.
  3. 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.
  4. Blend in the curry powder, stir in the broccoli & cauliflower followed by the tomatoes then the stock.
  5. 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.
  6. Serve with brown rice.