Madras fish with turmeric & vegetable rice

Preparation Time

5 minutes

Cooking Time

10 minutes

Ingredients (serves 4)

• 500ml (2 cups) water
• 240g (2 cups) express long-grain 6-minute cooking rice (Sunrice brand)
• 1/4 tsp ground turmeric
• 270g (about 2 cups) frozen vegetable combos, Mediterranean (McCain brand)
• Salt & freshly ground black pepper
• 1 1/2 tbs Madras curry paste (Patak's brand)
• 2 tsp fresh lemon juice
• 4 (about 150g each) firm white fish fillets (like silver warehou or ling)
• 1 tbs olive oil
• 1 lemon, cut into wedges, to serve

 

Method

1. Cover and bring the water to the boil in a medium saucepan over medium-high heat. Add rice and turmeric, and stir to combine. Cover and return to the boil. Reduce heat to medium and cook, partially covered, without stirring, for 2 minutes. Stir in vegetables and simmer, covered, for a further 4-5 minutes or until rice and vegetables are tender. Remove the lid and use a fork to fluff the grains of rice. Taste and season with salt and pepper.
2. Meanwhile, combine the curry paste and lemon juice in a small bowl. Brush the mixture over both sides of the fish fillets. Heat the oil in a large non-stick frying pan over medium heat. Cook the fish fillets for 1-2 minutes each side or until the flesh flakes with a fork.
3. Spoon the turmeric & vegetable rice evenly among serving plates. Serve immediately with the fish and lemon wedges.

Little Indian-spiced vegetable pies with raita

Ingredients (serves 4)

• 2 tsp cumin seeds
• 2 tsp coriander seeds
• 1/4 tsp dried chilli flakes
• 1/2 tsp garam masala
• 60ml (1/4 cup) olive oil
• 1 large parsnip, peeled
• 1 onion
• 2 zucchini, ends trimmed
• 1 small sweet potato, peeled
• 2 garlic cloves, sliced
• 6 fresh curry leaves*
• 120g cherry tomatoes, halved
• 4 (25 x 25cm) shortcrust pastry sheets
• 1 egg, lightly beaten
• 1/2 tsp mild paprika
• Mango chutney and raita*, to serve

 

Method

1. Preheat the oven to 200°C.
2. Place cumin and coriander seeds and dried chilli in a mortar and pestle and grind coarsely (or you can use 1 teaspoon each of ground cumin and coriander). Combine spices with garam masala and oil. Season with salt and pepper.
3. Chop parsnip, onion, zucchini and sweet potato into equal-sized pieces, toss in oil mixture, add garlic and curry leaves and spread onto a flat baking tray. Roast for 40 minutes, turning occasionally, until golden at the edges. Set aside to cool (this can be done in advance). Add the tomatoes and toss to combine.
4. Use a 23cm round template to cut out 4 circles from pastry and place on a greased baking sheet. Divide vegetables between pastry rounds, leaving a 3cm border. Turn border in, fluting the edges. Brush edges with egg and sprinkle with paprika.
5. Bake for 25 minutes until golden. Serve with chutney and raita.

 

Notes

• * Curry leaves are available from good greengrocers. Raita is available from Indian takeaways or use sour cream.

Vegetable sung choi bao

Preparation Time

10 minutes

Cooking Time

5 minutes

Ingredients (serves 4)

• 1 425g can young corn cuts, drained
• 1 280g can mushrooms, drained
• 1 230g can water chestnuts, drained
• 3 green shallots, trimmed, chopped
• 2 tsp olive oil
• 1 garlic clove, crushed
• 3 tsp soy sauce
• 1 tsp finely chopped fresh ginger
• 4 whole iceberg lettuce inner leaves, washed, dried
• Coriander leaves, to serve

 

Method

1. Place the corn, mushrooms, water chestnuts and green shallots in the bowl of a food processor. Process until roughly chopped.
2. Heat the oil in a wok or medium non-stick frying pan over medium-high heat. Add the vegetable mixture, garlic, soy sauce and ginger, and stir-fry for 2-3 minutes or until heated through.
3. Divide the mixture among the lettuce cups. Sprinkle with the coriander leaves and serve immediately.

Vegetable fritters

Hide heaps of veggies in these yummy fritters and watch the kids wolf them down! Make extra, and put them in the lunch box for school or work the next day

Preparation Time

20 minutes

Cooking Time

30 minutes

Ingredients (serves 4)

• 2 potatoes (400g)
• 1 carrot (150g)
• 2 zucchinis (360g) grated
• 125g can corn kernels, drained
• 1 onion, chopped
• 1/2 cup (75g) self-raising flour
• 1/2 tsp salt
• 1/4 cup chopped continental parsley
• 3 eggs, separated
• 2 tbs olive oil

Method

1. Peel potatoes and carrot. Grate into a bowl. Add zucchini, corn, onion, flour, salt, parsley and egg yolks into a bowl. Stir to combine.
2. Place egg whites into a bowl and beat until stiff peaks form. Fold through vegetable mixture.
3. Heat a large pan over medium heat. Add a little oil. Add 1/3 cup of the mixture and cook for 5 minutes. Cook 4 at a time. Turn and cook for a further 5-8 minutes. Repeat.

Notes

• Serve with green salad and sweet chilli sauce.
• Cooking with children should be supervised by an adult.