Curry Fish Bowl

Curry Fish Bowl

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

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

 

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

 

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

 

Tumeric Barley Ingredients

  • 95g pearl barley (346 cals)
  • 1 tsp turmeric powder (2 cals)
  • ½ tsp salt

TOTAL Kcal= 348

 

Curried Fish Directions

  1. 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.
  2. In a large frying pan on med – high heat, heat oil and sauté onions, garlic, pimentos and half of the chadon beni leaves.
  3. 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

 

Pumpkin Choka Directions

  1. Add pumpkin into a steamer and steam until softened.
  2. In a small pot on med- high heat, add oil and sauté onions, garlic and pimentos for 2-3 mins.
  3. 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.

 

Sauteed Bodi Directions

  1. Add chopped bodi into steamer and steam until tender.
  2. In a small pot on med- high heat, add oil and sauté onions, garlic and pimentos for 2-3 mins.
  3. Add steamed bodi along with tomatoes, salt and black pepper and sauté for a further 6-7 mins. Serve hot.

 

Tumeric Barley Directions

  1. In a med pot boil pre-soaked barley according to package along with salt and tumeric powder. Drain excess water and serve.

 

Leave a Comment

Your email address will not be published.