PENSIONERS' DELIGHT: CURRIED FISH 'PIE': vegan option; prep ahead; low fat, stovetop

Easy, Healthy and flavourful fish 'pie'...

first posted 2015; updated 2022

Delicate and delicious, Skinnier Curry Seafood Rice with green beans

67goingon50's curried seafood and rice  is the perfect comfort food as we move back to Daylight Savings Time.  The curry is very warming, with a creamy low-dairy richness, is subtly layered with spices, and is filling yet easy to digest.  

67's wallet-friendly version uses frozen fish and dried, not fresh, spices.  Garden variety plain yoghurt reduces cholesterol.  Using brown instead of white rice makes increases the healthy rating.  

It's easy to put together; the sauce can be prepared in advance and the dish assembled later.  

The recipe is for 2 but is easily doubled.  

Oven baked fish curry casserole

Note: this version is cooked on the stovetop;

the more complex original version was oven baked.

Cost: max £3
Feeds: 2-3, easily doubled
  
Ingred:

   2/3 cup easy-cook basmati rice (white is fine but brown is healthier) 

   1 tbsp oil 

   1 med onion, finely sliced or grated
   1/2 tsp chilli flakes OR 1/2 green chilli, de-seeded & minced
   2 garlic cloves, grated or minced (opt)
   1/2 tsp dried ginger OR 1 inch/2cm piece peeled ginger, grated
   1 tbsp wheat or spelt flour
   1.5- 2 tbsp mild Madras curry powder
   1/2-1 tsp brown sugar
   1/4 tsp 5-spice powder (opt)
   1 bay leaf
   1/4-1/2 tsp salt
   1/2 tsp cracked black pepper  
   

   2-3 tbsp dairy or plant yoghurt (to taste)
   300 ml stock (pref) or water
     

   juice and zest of 1/2 lime (OR lemon juice - zest is optional)
   cornflour & cold water

   300-400 gm total of defrosted coley, pollock or other white fish in bite size chunks plus (if you're feeling flush, extra optional seafood) OR chickpeas, butterbeans  or firm tofu 

Cost: depending on protein, well under £5

Feeds: 2-3
 
Method:

1. In a heavy bottomed pan over med heat, cook onions in a tbsp veg oil until translucent but not brown (10'ish mins)  
2. Add garlic, chilli, spices, flour and a bit more oil if needed; stir well, cook for a minute.  Reduce heat to med low
3. Add stock & yoghurt; stir; bring to a boil; reduce heat back to med, bubble gently 5 mins
4. Add juice & zest of 1/2 lime.  The sauce should be the thickness of double cream.  If not, mix 1-2 tsp cornflour with 3-4 tsp cold water and add to sauce; stir until sauce reaches the desired thickness.
5. At this stage, the sauce can be cooled and refrigerated overnight 
6. When ready to complete dish, wash rice; cook according to producers' instructions - some will only need 10 mins cooking; others around 20 mins (see tips below)  
7. It you like, blitz sauce with a blender until smooth & pass through a sieve. (67 doesn't bother); re-heat in a saucepan over med heat
8. Rinse fish and pat dry; cut in bite size cubes (OR rinse pulses/cube firm tofu)
9. Add to sauce; cook, stirring occasionally  without breaking up fish, if using, until it is no longer translucent and has turned white, around 10-15  mins (OR until pulses or tofu are heated through)
10. 7 mins from end of rice cooking time; scatter over sugar snap peas or other easy-cooked green vegetables (eg green beans, bak choy, tenderstem broccoli); when veg is cooked, set aside 
11. Serve protein with sauce over a bed of rice, with veg on the side
12. Leftovers: re-heat in a steamer over gentle heat, or stir-fry till warm through.  

Comments: 

'Delicately flavoured, moist & yummy, it brings back fond memories of a similar dish exquisitely served in an up-market Chinese restaurant in London's Queensway!'  Retired writer 

Tips:

• Like many economy dishes, you can work with what you have.  The dish in the photos contains only white fish, but can be partially replaced with other seafood.  Or go the Vegetarian/vegan route and replace the fish with chickpeas, butter (lima) beans or firm tofu.
• Depending on the producer, easy-cook rice takes between 10 and 20 minutes, it's ready when the grains are soft and separate
• A good dish for the elderly or very young -- easy to eat and not bland.  If the diner finds it too spicy, stir in a little yoghurt or milk 

Sauce adapted from Chinese Expats (http://www.china-expats.com)

This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.