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One-tray Thai-style red fish curry recipe

One-tray Thai-style red fish curry recipe

0 ratings

Created by The Tesco Real Food team

Make a simple Thai red fish curry using just an oven tray. The rice is baked in the tray with the sauce to get it fluffy and flavourful. We've used cod here, but you could use whatever fish you fancy. See method

  • Serves 4
  • Takes 55 mins
  • 454 calories / serving
  • Healthy
  • Dairy-free

Ingredients

  • 300g long-grain rice
  • 150g frozen sliced mixed peppers
  • 220g pack green beans, trimmed and cut into thirds
  • 1 carrot, peeled and cut into 2-3cm matchsticks
  • 3 spring onions, thinly sliced
  • 2 garlic cloves, crushed
  • 340g jar red Thai curry cooking sauce
  • 2 tbsp reduced-salt soy sauce
  • 1 lime, zested and cut into wedges
  • 1 tbsp vegetable oil
  • 520g pack frozen white fish fillets, defrosted and patted dry with kitchen paper
  • 15g fresh coriander, chopped
1 of your 5-a-day and high in protein

Each serving contains

  • Energy

    1915kj
    454kcal     23%

  • Fat

    9g 13%

  • Saturates

    4g 18%

  • Sugars

    9g 10%

  • Salt

    1.3g 22%

of the reference intake
Carbohydrate 66.9g Protein 22.7g Fibre 5.6g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Rinse the rice well and add to a roasting tin. Add the peppers, beans, carrot, spring onions and garlic. Set aside 3 tbsp curry sauce in a bowl, then add the rest to a jug and mix with the soy sauce, lime zest and 500ml water. Pour over the rice mixture and stir to coat.
  2. Cover the tin tightly with foil and bake for 15 mins. Remove the foil, stir, re-cover and return to the oven for 15-20 mins until the rice is almost cooked and has absorbed most of the liquid.
  3. Add the oil and some black pepper to the reserved curry sauce. Uncover the tin and lay the fish on top, spaced apart. Brush with the curry sauce mix, then bake uncovered for 12-15 mins until the fi sh and rice are cooked through. Stand for a few mins before serving with the lime wedges and coriander.

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