Suruwa- Curry fish lolo
The savoury curry is beautifully balanced by the sweet and tangy salsa. Serve with steamed kumara, taro, green bananas or simply with rice
SERVES6
TIME TO MAKE30 - 45 mins
MEAL TYPEDinner
TIME TO MAKE30 - 45 mins
MEAL TYPEDinner
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Method
- Heat oil in a large pot over medium heat.
- Add onion and cook until soft.
- Add ginger, garlic and curry powder and continue to cook for another minute.
- Add water and coconut cream and cook gently for 10 minutes.
- Add fish, bok choy, tomato and lemon juice and cook over a medium heat for approximately 10 minutes or until the fish is cooked through.
- Garnish with coriander before serving.
- Serve with taro, kumara or potato and mango salsa.
Tips
- If fresh ginger is unavailable replace with 1 ½ Tbsp crushed ginger from jar.
- If fresh garlic is unavailable replace with 2 Tbsp minced.
- Original recipe provided by Tuliana Sullivan, adapted by the Heart Foundation to serve 6.
- 3 tbspoil
- 2onions, finely diced
- 1 1/2 tbspchopped ginger
- 6 clovesgarlic, crushed
- 3 tbspcurry powder
- 1 1/2 cupswater
- 1/3 cupcoconut cream
- 900 gfish fillets
- 4 cupschopped bok choy
- 2tomatoes, diced
- 2 tbsplemon juice
- 1/2 cupchopped fresh coriander
Per serve
- Energy1128kJ
- Total Fat12.6g
- Saturated Fat3.2g
- Total Carbohydrate12.5g
- Sugars5.7g
- Dietary Fibre4.1g
- Protein30.1g
- Sodium197mg
Method
- Heat oil in a large pot over medium heat.
- Add onion and cook until soft.
- Add ginger, garlic and curry powder and continue to cook for another minute.
- Add water and coconut cream and cook gently for 10 minutes.
- Add fish, bok choy, tomato and lemon juice and cook over a medium heat for approximately 10 minutes or until the fish is cooked through.
- Garnish with coriander before serving.
- Serve with taro, kumara or potato and mango salsa.
Tips
- If fresh ginger is unavailable replace with 1 ½ Tbsp crushed ginger from jar.
- If fresh garlic is unavailable replace with 2 Tbsp minced.
- Original recipe provided by Tuliana Sullivan, adapted by the Heart Foundation to serve 6.
Ingredients
- 3 tbspoil
- 2onions, finely diced
- 1 1/2 tbspchopped ginger
- 6 clovesgarlic, crushed
- 3 tbspcurry powder
- 1 1/2 cupswater
- 1/3 cupcoconut cream
- 900 gfish fillets
- 4 cupschopped bok choy
- 2tomatoes, diced
- 2 tbsplemon juice
- 1/2 cupchopped fresh coriander
Ingredients
- 3 tbspoil
- 2onions, finely diced
- 1 1/2 tbspchopped ginger
- 6 clovesgarlic, crushed
- 3 tbspcurry powder
- 1 1/2 cupswater
- 1/3 cupcoconut cream
- 900 gfish fillets
- 4 cupschopped bok choy
- 2tomatoes, diced
- 2 tbsplemon juice
- 1/2 cupchopped fresh coriander
Nutrition Facts
Per serve
- Energy1128kJ
- Total Fat12.6g
- Saturated Fat3.2g
- Total Carbohydrate12.5g
- Sugars5.7g
- Dietary Fibre4.1g
- Protein30.1g
- Sodium197mg
Method
- Heat oil in a large pot over medium heat.
- Add onion and cook until soft.
- Add ginger, garlic and curry powder and continue to cook for another minute.
- Add water and coconut cream and cook gently for 10 minutes.
- Add fish, bok choy, tomato and lemon juice and cook over a medium heat for approximately 10 minutes or until the fish is cooked through.
- Garnish with coriander before serving.
- Serve with taro, kumara or potato and mango salsa.
Tips
- If fresh ginger is unavailable replace with 1 ½ Tbsp crushed ginger from jar.
- If fresh garlic is unavailable replace with 2 Tbsp minced.
- Original recipe provided by Tuliana Sullivan, adapted by the Heart Foundation to serve 6.
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