Back again with another delicious meal prep and one of my favs curry! A great meal that incorporates a lot of local vegetables, full of flavour, filling and healthy (300 cals per meal)! This meal prep is definitely a must try.
Serves 4
[ingredients title=”Curried Fish Ingredients”]
- 10oz tilapia (364 cals)
- 10g garlic, finely minced (15 cals)
- 10g pimento pepper, finely minced (3 cals)
- 20g onion, finely diced (8 cals)
- 1 tbsp curry paste (20 cals)
- 1 tsp oil (40 cals)
- 6 large chadon beni leaves, finely minced (3 cals)
- Salt & black pepper to taste
TOTAL Kcal- 453
[/ingredients]
[ingredients title=”Pumpkin Choka Ingredients”]
- 335g Pumpkin, chopped in cubes (125 cals)
- 10g onion, finely diced (4 cals)
- 5g garlic, finely minced (8 cals)
- 10g pimento pepper, finely minced (3 cals)
- ½ tsp oil (20 cals)
- Salt & black pepper to taste
TOTAL Kcal= 160
[/ingredients]
[ingredients title=”Sauteed Bodi Ingredients”]
- 425g bodi, chopped in 1 inch pieces (200 cals)
- 10g onion, finely diced (4 cals)
- 5g garlic (8 cals)
- 10g pimento pepper, finely minced (3 cals)
- 20g tomato, finely chopped (4 cals)
- ½ tsp oil (20 cals)
- Salt & black pepper to taste
TOTAL Kcal= 227
[/ingredients]
[ingredients title=”Tumeric Barley Ingredients”]
- 95g pearl barley (346 cals)
- 1 tsp turmeric powder (2 cals)
- ½ tsp salt
TOTAL Kcal= 348
[/ingredients]
[directions title=”Curried Fish Directions”]
- Season tilapia with salt, black pepper, green seasoning, a splash of lime juice and curry paste, set aside and allow to marinate 10 – 15 mins.
- In a large frying pan on med – high heat, heat oil and sauté onions, garlic, pimentos and half of the chadon beni leaves.
- Add the fish into the pan and allow to cook on each side for 2 – 3 mins. Add a ¼ cup of water and allow the fish to simmer on low – med heat for a further 5 mins on each side until the sauce has thicken. Taste for salt and pepper and adjust accordingly. Sprinkle the remaining chadon beni leaves on fish and serve hot
[/directions]
[directions title=”Pumpkin Choka Directions”]
- Add pumpkin into a steamer and steam until softened.
- In a small pot on med- high heat, add oil and sauté onions, garlic and pimentos for 2-3 mins.
- Add steamed pumpkin along with salt and black pepper to the pot. Using the back of your pot spoon mash pumpkin until a smooth paste is formed. Finish it off with a sprinkle of chadon beni leaves and serve.
[/directions]
[directions title=”Sauteed Bodi Directions”]
- Add chopped bodi into steamer and steam until tender.
- In a small pot on med- high heat, add oil and sauté onions, garlic and pimentos for 2-3 mins.
- Add steamed bodi along with tomatoes, salt and black pepper and sauté for a further 6-7 mins. Serve hot.
[/directions]
[directions title=”Tumeric Barley Directions”]
- In a med pot boil pre-soaked barley according to package along with salt and tumeric powder. Drain excess water and serve.
[/directions]
