Thai-spiced fish with mango coriander sambal
heartfoundation.org.au|Helpline 13 11 12

Thai-spiced fish with mango coriander sambal

25 minutes (preparation 15 minutes)
Serves 4
  • 1½ tablespoons sunflower oil 
  • 1 teaspoon finely grated fresh ginger 
  • 1 clove garlic, crushed 
  • ½ teaspoon ground turmeric 
  • ¾ cup brown basmati rice  
  • 60g baby spinach leaves 
  • 2 tablespoons panang curry paste 
  • 4 x 175g boneless white fish fillets 

Mango coriander sambal 

  • 1 large mango, peeled, diced 
  • 1 large red capsicum, diced 
  • 1 Lebanese cucumber, diced 
  • 3 green shallots, thinly sliced 
  • 1 cup coarsely chopped fresh coriander 
  • 1 tablespoon lime juice 
  • 2 teaspoons brown sugar 
  1. To make sambal, combine all ingredients in a medium bowl. Cover and set aside in fridge.  
  2. Heat half the oil in a medium saucepan over a medium heat. Add ginger, garlic and turmeric. Cook, stirring, for 1 minute, until fragrant. Stir in rice and 1¼ cups water. Bring to the boil. Reduce heat to low. Cover and simmer for 12-15 minutes, until water is absorbed. Remove from heat. Stir in spinach. Stand covered for 10 minutes. 
  3. Combine curry paste and remaining oil on a large plate. Add fish and rub with curry mixture to coat.  
  4. Transfer fish to a baking paper-lined baking tray. Bake in 220C preheated oven (fan-forced) for 15 minutes or until fish flakes easily when tested with a fork. 
  5. Serve fish with rice and sambal.  

Tips  

  • Check curry paste labels and choose the brand lowest in sodium. Replace panang paste with red or yellow curry paste, if preferred. 
  • Any variety of white fish is suitable for this recipe  
  • Swap in basil or mint to replace coriander, if preferred. 

 

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