Continuing our series of 1 meal, 3 ways, here is a delicious family recipe to share with your little one, because who has time to cook more than one meal! Soft and tender fish and vegetables makes it perfect to share with your bub!
Fish & Vegetable Curry
One meal – 3 ways
Ingredients
- 600 grams rainbow trout roughly 4 small fillets
- 2 medium sized potatos
- 1 carrot
- 1 zucchini medium sized
- 1 corn from cob
- 1 brown onion
- 5 cloves garlic
- 1 knob ginger
- 1 tsp mustard seeds
- 1/4 tsp ground cardamon
- 1 tsp ground coriander
- 1 tsp cumin
- 1 tsp ground turmeric
- 1 cup tomato passata
- 1/2 cup water or bone broth
- 400 grams canned coconut cream
- Salt and pepper to taste
- 2 TBSP coconut oil for cooking
Rice
- 2 cups uncooked rice of choice
- 3 cups liquid – you can use water or bone broth
Instructions
- Finely dice the onion, garlic and ginger
- Cube up the potato, zucchini and carrot into equal sized pieces. Remove the corn from the corn cob. If preparing veg for BLW you can cut some vegetables into suitable blw shapes to help make them easier to grasp.
- Add the coconut oil to a large pot over a medium heat and pour in the mustard seeds. Once they begin to pop, add in the onion, garlic and ginger and fry for 5 minutes, mixing frequently
- Next add in all of the ground spices and cook for a further 2-3 minutes
- Add in the potatoes and carrots and cook for 5 minutes, stirring frequently
- Add in the zucchini, corn, tomato passata and water or bone broth. Bring up to a gentle simmer and allow to simmer until the vegetables are just about cooked
- Pour in the coconut cream and place in the fish fillets, cut into two-finger-width slices. Continue cooking over a medium heat until the vegetables and the fish are cooked all the way through. This should take another 5 minutes or so. Season with salt and pepper to taste and serve with cooked rice
RICE
- Cook rice using the absorption method or a rice cooker
- For extra ease of digestion, soak the rice the morning of cooking or the night before with 2 tsp apple cider vinegar. Drain and rinse the rice and cook as usual
PUREE
- Puree the fish curry including the fish, vegetables and some curry sauce. Add extra bone broth to thin to your desired consistency
BLW
- Serve similar to your own, the vegetables and fish are all very soft. You could also cut some vegetables into suitable blw shape (long thin fingers) and cook like so within the curry.
Notes
Able to be frozen: yes for 3 months
Fridge Friendly: 3 days
Tried this recipe?Let us know how it was!
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