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: