I am
Fish curry with corn bread
heartfoundation.org.au|Helpline 13 11 12

Fish curry with corn bread

Curry 25 minutes, corn bread 35 minutes (30 minutes)
Serves Curry 4, corn bread 12

Corn bread:

  • Canola oil spray
  • 1 cup plain flour
  • 3 teaspoons baking powder
  • 1/4 teaspoon chilli powder
  • 1 cup instant polenta (cornmeal)
  • 2 large eggs, lightly whisked
  • 1 cup buttermilk
  • 1 tablespoon olive oil
  • 1 fresh corn cob, kernels removed (see tips)
  • 2/3 cup grated light and tasty cheese

Fish curry:

  • 1 tablespoon olive oil
  • 1 large brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 tablespoons grated fresh ginger
  • 2 tablespoons curry powder
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • 250g cauliflower, cut into small florets
  • 2 cups water
  • 1/2 salt-reduced chicken stock cube, crumbled
  • 2 x 400g cans no added salt diced tomatoes
  • Cracked black pepper, to season
  • 600g skinless, boneless white fish fillets (like blue eye or ling)
  • 100g baby spinach leaves
  • 1 lemon, halved

Corn bread

  1. Preheat oven to 200C (180C fan-forced). Lightly grease a 12cm x 22cm (top measurement), 9cm x 20cm (base measurement) medium loaf pan with cooking spray and line with baking paper.
  2. Sift the flour, baking powder and chilli powder together into a medium bowl. Stir in the polenta. Make a well in the centre. Add the eggs, buttermilk and oil. Stir to combine then stir in corn and cheese.
  3. Pour mixture into the prepared pan. Bake for 35 minutes or until a skewer inserted into the centre comes out clean. Stand in the pan for 5 minutes then turn onto a wire rack. Cut into slices. Serve with fish curry.

Fish Curry

  1. Heat oil in a large frying pan or saucepan over medium heat. Add onion, garlic, ginger, curry powder, turmeric and cinnamon and cook, stirring often, for 3 minutes or until onion is soft. Add cauliflower and toss to coat in the spices.
  2. Stir in water, stock cube and tomatoes, and season with ground black pepper. Bring to the boil. Reduce heat to medium-low, simmer, uncovered for 10 minutes.
  3. Cut fish into large pieces. Add to tomato mixture. Simmer, stirring occasionally, for 10 minutes or until fish is cooked through. Gently stir in spinach. Cook for a further 1 minute until spinach is just wilted. Remove. Squeeze over the lemon juice. Serve with Corn bread

Tips

  • Make the corn bread in advance to save time. You can replace fresh corn with 2/3 cup of frozen corn kernels or drained, canned no added salt corn kernels.
  • If preferred, omit the halved stock cube in Fish curry and replace water with 2 cups homemade chicken stock
  • Serve curry with steamed rice instead of corn bread if preferred.

You might also be interested in

6 delicious and healthy soups

6 delicious and healthy soups

6 delicious and healthy soups

These healthy soup recipes are packed full of goodness but they also pack a punch when it comes to flavour....

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

30 minutes

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

These recipes prove that comfort food doesn't have to be bad for you....

test page

test page

test page

test page...

Apple and cinnamon muffins

Apple and cinnamon muffins

Apple and cinnamon muffins

30 minutes

Beef recipes

Beef recipes

Beef recipes

Find heart healthy beef recipes....

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Apple oat cookies

Apple oat cookies

Apple oat cookies

15 minutes
Serves Makes 10 cookies (1 serve = 1 cookie)

More Australians die of Heart Disease than any other cause.

More Australians die of Heart Disease than any other cause.

More Australians die of Heart Disease than any other cause.

And the heartache lasts a lifetime. But you can help the Heart Foundation fund life-saving research to keep more families together....

Research Directory

Research Directory

Heart Health Check Toolkit

Heart Health Check Toolkit

The one that took Jan’s breath away

The one that took Jan’s breath away

The one that took Jan’s breath away

Open heart surgery to treat damaged heart valves has improved Jan's overall health....

Pumpkin falafel wraps

Pumpkin falafel wraps

Pumpkin falafel wraps

10 minutes
Serves Serves 4 (as a main meal)

Strawberry fields oats

Strawberry fields oats

Strawberry fields oats

10 minutes
Serves 2

Cardiac Rehabilitation for Health Professionals - Patient Resources

Cardiac Rehabilitation for Health Professionals - Patient Resources

Our Annual Reports

Our Annual Reports

Our Annual Reports

Discover our Annual reports from 2013 onwards. ...

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart teaches school children how to keep fit and healthy through skipping!...

Apple & honey nut crumble oats

Apple & honey nut crumble oats

Apple & honey nut crumble oats

10 minutes
Serves Serves 2 (Makes 2 cups)

Hazelnut maple granola clusters

Hazelnut maple granola clusters

Hazelnut maple granola clusters

30 minutes
Serves Makes 635g. Serves 8 (80g serve – about ¾ cup)

What is an arrhythmia?

What is an arrhythmia?

What is an arrhythmia?

Arrhythmia is a fault in the heart’s electrical system, which affects your heart’s pumping rhythm....

Absolute CVD risk clinical guidelines

Absolute CVD risk clinical guidelines

The Absolute Cardiovascular Disease Risk (CVD) Guidelines helps healthcare professionals identify, prevent and manage a person's risk of developing CVD. ...

Physical activity after a heart attack

Physical activity after a heart attack

Physical activity after a heart attack

Discover what you need to know about being active after a heart attack....

Being a carer for a heart attack patient

Being a carer for a heart attack patient

Being a carer for a heart attack patient

Your role as a carer for a heart attack patient is an important one – explore some useful things to know....

Our programs and initiatives

Our programs and initiatives

Our programs and initiatives

The Heart Foundation delivers innovative, evidence-based programs and initiatives to support and prevent heart disease in Australia...

Reading food labels

Reading food labels

Reading food labels

Nutrition information panels and ingredients lists are a good way of comparing similar foods so you can choose the healthiest option....

Permanent Pacemaker (PPM)

Permanent Pacemaker (PPM)

A small, battery-powered device that is fitted under the skin of your upper chest....

Sorting out your finances after a heart attack

Sorting out your finances after a heart attack

Sorting out your finances after a heart attack

Explore how to manage your financial concerns after a heart attack. ...

Action Plans

Action Plans

Action Plans

Recovery is a long journey, so having a plan makes a huge difference. Using an action plan gives you a step-by-step guide to improving your lifestyle....

How can I beat the barriers and get active for a healthy heart?

How can I beat the barriers and get active for a healthy heart?

How can I beat the barriers and get active for a healthy heart?

Lipid management clinical information and resources

Lipid management clinical information and resources

Lipid management resources for health professionals...

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

The game is “hide and seek”. You play it without even realising. The shock is that when you play this game, you could be placing your heart health at risk....

Order patient resources online

Order patient resources online

Search and order from our range of printed patient resources online. ...

What is angina?

What is angina?

What is angina?

Angina is a type of chest pain or discomfort that’s a symptom of an underlying heart problem, usually coronary heart disease (CHD)....

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

Running has been an important part of Boyd's life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. ...

Staying active for better heart health

Staying active for better heart health

Staying active for better heart health

Moving more every day is one of the best habits you can have....

Heart conditions in women

Heart conditions in women

Heart conditions in women

Like men, women can be diagnosed with a range of heart conditions....

For professionals: Cardiovascular disease risk assessment for Aboriginal and Torres Strait Islander peoples 

For professionals: Cardiovascular disease risk assessment for Aboriginal and Torres Strait Islander peoples 

Recommendations for assessing Cardiovascular disease (CVD) risk in Aboriginal and Torres Strait Islander peoples ...

Sweet potato breakfast hash

Sweet potato breakfast hash

Sweet potato breakfast hash

15 minutes
Serves 2