Coconut fish curry

Coconut fish curry
Serves 2
A creamy fish curry with just enough spice, power it up with sweet potato and spinach to get you on your way to five a day.
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
692 calories
32 g
242 g
24 g
87 g
2 g
812 g
1841 g
8 g
0 g
21 g
Nutrition Facts
Serving Size
812g
Servings
2
Amount Per Serving
Calories 692
Calories from Fat 214
% Daily Value *
Total Fat 24g
37%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 16g
Cholesterol 242mg
81%
Sodium 1841mg
77%
Total Carbohydrates 32g
11%
Dietary Fiber 9g
35%
Sugars 8g
Protein 87g
Vitamin A
524%
Vitamin C
212%
Calcium
27%
Iron
39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the spice paste
  1. 1 green chilli, roughly chopped
  2. pinch dried chilli flakes
  3. 2 tbsp vegetable oil
  4. ½ lemon, juice only
  5. handful fresh coriander, plus extra for garnish
For the curry
  1. 1 tbsp vegetable oil
  2. 1 onion, sliced
  3. 1 garlic clove, crushed
  4. 1 large sweet potato, peeled and chopped
  5. 1 tsp curry powder
  6. 1 tsp cumin
  7. 150/5oz cod or pollack fillet, skinned and chopped (frozen is fine)
  8. ½ tin coconut milk
  9. 1 handful spinach leaves, or 2 blocks frozen spinach, defrosted and liquid squeezed out
  10. ½ lime, juice only
  11. salt, to taste
Instructions
  1. For the spice paste, place all of the spice paste ingredients into a food processor and blend until smooth. (You can use a pestle and mortar for this, too.)
  2. For the curry, heat the vegetable oil in a wok and gently fry the onion and garlic for 4-5 minutes, or until softened. Add the sweet potato, curry powder and cumin and continue to fry for further 5-10 minutes, until the sweet potato has softened, then add the fish and two tablespoons of the spice paste. Stir to coat the fish in the spices, then add the coconut milk and bring to a gentle simmer.
  3. Stir in the baby spinach leaves, lime juice and season with salt, to taste. Cook for another 2-3 minutes, then stir in the coriander.
  4. Spoon the curry into a bowl and serve.
beta
calories
692
fat
24g
protein
87g
carbs
32g
more
Simon Rochester http://www.simonrochester.co.uk/

Easy chocolate cake

Easy chocolate cake
Yields 1
Perfect for birthdays, this is a great recipe for an easy, foolproof chocolate cake. It’s moist and fudgy and will keep well for 4-5 days.
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Prep Time
30 min
Cook Time
45 min
Total Time
2 hr
Prep Time
30 min
Cook Time
45 min
Total Time
2 hr
5342 calories
726 g
623 g
262 g
74 g
92 g
1812 g
2267 g
472 g
1 g
138 g
Nutrition Facts
Serving Size
1812g
Yields
1
Amount Per Serving
Calories 5342
Calories from Fat 2314
% Daily Value *
Total Fat 262g
402%
Saturated Fat 92g
458%
Trans Fat 1g
Polyunsaturated Fat 25g
Monounsaturated Fat 113g
Cholesterol 623mg
208%
Sodium 2267mg
94%
Total Carbohydrates 726g
242%
Dietary Fiber 48g
191%
Sugars 472g
Protein 74g
Vitamin A
64%
Vitamin C
3%
Calcium
105%
Iron
127%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the cake
  1. 225g/8oz plain flour
  2. 350g/12½oz caster sugar
  3. 85g/3oz cocoa powder
  4. 1½ tsp baking powder
  5. 1½ tsp bicarbonate of soda
  6. 2 free-range eggs
  7. 250ml/9fl oz milk
  8. 125ml/4½fl oz vegetable oil
  9. 2 tsp vanilla extract
  10. 250ml/9fl oz boiling water
For the chocolate icing
  1. 200g/7oz plain chocolate
  2. 200ml/7fl oz double cream
Instructions
  1. Preheat the oven to 180C/350F/Gas 4. Grease and line two 20cm/8in sandwich tins.
  2. For the cake, place all of the cake ingredients, except the boiling water, into a large mixing bowl. Using a wooden spoon, or electric whisk, beat the mixture until smooth and well combined.
  3. Add the boiling water to the mixture, a little at a time, until smooth. (The cake mixture will now be very liquid.)
  4. Divide the cake batter between the sandwich tins and bake in the oven for 25-35 minutes, or until the top is firm to the touch and a skewer inserted into the centre of the cake comes out clean.
  5. Remove the cakes from the oven and allow to cool completely, still in their tins, before icing.
  6. For the chocolate icing, heat the chocolate and cream in a saucepan over a low heat until the chocolate melts. Remove the pan from the heat and whisk the mixture until smooth, glossy and thickened. Set aside to cool for 1-2 hours, or until thick enough to spread over the cake.
  7. To assemble the cake, run a round-bladed knife around the inside of the cake tins to loosen the cakes. Carefully remove the cakes from the tins.
  8. Spread a little chocolate icing over the top of one of the chocolate cakes, then carefully top with the other cake.
  9. Transfer the cake to a serving plate and ice the cake all over with the chocolate icing, using a palette knife.
Notes
  1. The cake mixture is quite thin, so it's important to use sandwich tins rather than springform tins, which could leak.
beta
calories
5342
fat
262g
protein
74g
carbs
726g
more
Simon Rochester http://www.simonrochester.co.uk/