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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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Vegeful beef rissoles with sweet potato mash

25 minutes
Serves 4

Vegetable stock

Vegetable stock

2 hours plus cooling time
Serves 2.5 litres

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

30 minutes

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

10 minutes
Serves 4 (3 per serve)

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves Serves 4 (as a side)

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

20-25 minutes
Serves 4

Warm roasted vegetable salad

Warm roasted vegetable salad

Warm roasted vegetable salad

30 - 35 minutes
Serves Serves 4 (as a side)

Weet-Bix protein slice

Weet-Bix protein slice

Weet-Bix protein slice

15 minutes
Serves 8

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Wholemeal savoury pastry

Wholemeal savoury pastry

Wholemeal savoury pastry

25 minutes
Serves Makes pastry to fill the bottom of one 24cm flan/quiche/tart tin

Zucchini ribbon pasta salad

Zucchini ribbon pasta salad

10-12 minutes
Serves 4 (as a side)

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

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. ...

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

What is a heart attack?

What is a heart attack?

What is a heart attack?

The most common cause of a heart attack is coronary heart disease....

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Media Release 20 October 2020...

Heart failure clinical resources

Heart failure clinical resources

Resources and clinical information for health professionals...

How to make healthier meals at home

How to make healthier meals at home

How to make healthier meals at home

Cooking at home is often healthier than eating out....

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....

Fruit, vegetables and heart health

Fruit, vegetables and heart health

Fruit, vegetables and heart health

How to boost your fruit and vegetable intake to help protect your heart. ...

Supporting SA cardiac patients and health professionals with free resources

Supporting SA cardiac patients and health professionals with free resources

Supporting SA cardiac patients and health professionals with free resources

We want to make it easier for South Australians to lead heart-healthy lives....

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

Should population-based CVD risk assessment models make way for individualised risk prediction techniques?...

Lipid management clinical information and resources

Lipid management clinical information and resources

Lipid management resources for health professionals...

Relationships and sex after a heart attack

Relationships and sex after a heart attack

Relationships and sex after a heart attack

Explore some useful things to know about intimacy after a heart attack....

Key Statistics: Cardiovascular Disease

Key Statistics: Cardiovascular Disease

Statistics and information on Cardiovascular disease in Australia. ...

Supporting Young Hearts Program

Supporting Young Hearts Program

Information and resources for health professionals who are treating patients between 18 - 40 years of age....

Healthy Active by Design

Healthy Active by Design

Healthy Active by Design

Improving the design of our cities, towns, streets and buildings makes it easier for Australians to lead heart-healthy lives....

Life changing research currently underway

Life changing research currently underway

Life changing research currently underway

Search our current researcher's and the ground breaking research being undertaken....

WEBINAR | CVD & COVID-19

WEBINAR | CVD & COVID-19

WEBINAR | CVD & COVID-19

Ask the experts: caring for people with CVD during COVID-19...

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Emma shares her story and opens up about her emotional struggles....

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Media Release - 30 June 2020 ...

Do you have a Heart Story to share?

Do you have a Heart Story to share?

Do you have a Heart Story to share?

Sharing your story could help another Australian just like you to overcome their heart challenges...

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Eating healthy foods can help you recover and reduce your risk of more heart problems. ...

National Action Plan for Heart and Stroke

National Action Plan for Heart and Stroke

National Action Plan for Heart and Stroke

The national heart and stroke action plan aims to identify and prioritise action to reduce the impact of heart disease and stroke....

Supporting local Councils in South Australia

Supporting local Councils in South Australia

Supporting local Councils in South Australia

Resources to help support your council region to be healthy, connected and safe....