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:

CHILLED SUMMER FRUITS WITH BLACK SUGAR GLAZE: healthy, frugal opt

Delightful jewel-like dessert crowned with a flowing black-glaze on cool yoghurt...

                                                                                                                                                           first posted 6/8/16  

Black (Molasses) Sugar Fruit Cup, a layered healthful dessert
'This cool dessert is the best treat on a balmy evening' 

Chunks of chilled soft fruit make fabulous, utterly welcome summer desserts.  This one is served in squat drinking glasses* to display their fine contents, topped off with a pillow of yoghurt and sprinkled with molasses sugar. 

It's dessert that is so good for you.  Berries and stoned fruit are the least sweet of fruits and the most nutritionally valuable. 

Black Molasses sugar is the closest of sugars to the natural state of sugar beets and is full of valuable vitamins and minerals.  Left on yoghurt overnight, it melts, leaving a deeply sweet glaze that's ever-so-slightly bitter - but in a good way.  (If black sugar isn't available, use the darkest brown sugar you have. 

For the photo, 67 used a variety of soft fruits: nectarines, cherries, kiwi fruit, strawberries and blueberries 'cause that's what was in the fridge after a fruit binge.  But a single berry or soft fruit, or even a single or variety of less pricy fruits like apples, oranges, bananas, pears will be perfectly fine.  (If using the less pricy fruits, stir in a generous pinch of cinnamon or ginger before topping with yoghurt.)

This is best made on the night before needed.  

Cost: as little or as much as you like
Feeds: 1 or more  

Ingred:

   whole berries OR
   peeled, cut up fruit OR
   both
   
   2-3 generous tbsp strained 0%-fat plain dairy or plant yoghurt 
   a drop or two of vanilla extract (opt)
   1-1.5 generous teaspoons molasses sugar per serving

Method: