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Saucy Fish and Cauliflower Curry

Serves 4


    Saucy Fish and Cauliflower Curry

    Use a food processor for speedy prep. Puréeing the onions and tomatoes with spices helps the flavours blend faster, which means cooking time is slashed.


    Saucy Fish and Cauliflower Curry


    • 1 white onion, coarsely chopped
    • 2 garlic cloves, cut in half
    • 2 tsp (10 ml) grated ginger
    • 3 tsp (15 ml) extra-virgin olive oil
    • 2 cups (500 ml) canned diced tomatoes
    • 1 1/2 Tbsp (30 ml) balsamic vinegar
    • 1 1/2 Tbsp (30 ml) curry powder
    • 2 tsp (10 ml) palm sugar
    • 1/2 tsp (2 ml) sea salt
    • 1/2 tsp (2 ml) cayenne pepper
    • 2 cups (500 ml) canned chickpeas, drained and rinsed
    • 1 head cauliflower, cut into small pieces
    • 1 lb (450 g) sustainably caught skinless ling fillet or other firm white fish, cut into 4 pieces
    • 3 spring onions, sliced, or 1/2 cup (125 ml) chopped coriander


    Per serving:

    • kilojoules, 37 g protein1741
    • fat9g
      • saturated fat1g
      • trans fat0g
    • carbohydrates51g
      • sugars19g
      • fibre15g
    • sodium447mg



    In food processor, pureu0301e white onion with garlic and ginger.


    Heat oil in large, wide saucepan or Dutch oven over medium heat. Add onion pureu0301e but donu2019t wipe out inside of food processor. Stir often until onions turn soft and translucent, 5 minutes.


    Meanwhile, in food processor, pureu0301e tomatoes with balsamic vinegar, curry powder, sugar, salt and cayenne pepper.


    Once onions are soft, stir tomato mixture, chickpeas and cauliflower into pan. Bring to a boil, then reduce heat to medium. Cover and simmer to let flavours blend, about 15 minutes. Then stir in fish. Cover and continue to simmer until fish is cooked through, about 5 to 7 minutes. Stir in spring onion or coriander. Serve with warm naan bread.



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