HelloHero: Mumbai White Fish & Bengali Sauce
with Honey-Roasted Veggies & Mixed Leaf Salad
A fresh cut of fish is so refreshing, but how about deepening the flavour with some delicious Mumbai spice and a coconutty Bengali sauce drizzled on top? It won’t disappoint and might even become a new fish favourite!
This recipe is under 650kcal per serving and under 40g carbohydrates per serving.
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
1 packet
Bengal Curry Paste
1 packet
Mixed Salad Leaves
1 sachet
Mumbai Spice Blend
1 packet
Potato
1
Carrot
2
Garlic
1
Cauliflower
1 packet
Coconut Milk
280 g
Smooth Dory Fillets
(Contains: Fish; )
Nutrition Values
Cooking Steps
• Preheat oven to 240°C/220°C fan-forced. • Cut potato and baby rainbow carrots into bite-sized chunks. • Cut cauliflower into small florets. • Place veggies on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. Roast until tender, 20-25 minutes. • In the last 5 minutes, add the honey and gently toss to coat. Return to the oven and continue roasting.
TIP: If your oven tray is crowded, divide the veggies between two trays.
• Meanwhile, finely chop garlic. • Remove smooth dory fillets from packaging and pat dry with paper towel. • In a medium bowl, combine Mumbai spice blend, a pinch of salt and a drizzle of olive oil. Add fish fillets and gently turn to coat.
• When the veggies have 10 minutes remaining, heat a large frying pan over medium-high heat with a generous drizzle of olive oil. • When oil is hot, cook fish in batches until just cooked through, 5-6 minutes each side. • Transfer to a paper towel-lined plate and cover to keep warm.
TIP: White fish is cooked through when the centre turns from translucent to white. TIP: Add extra oil between batches if needed so the fish doesn't stick to the pan.
• Wipe out frying pan, then return to low heat with a drizzle of olive oil. Cook garlic and Bengal curry paste until fragrant, 1-2 minutes. • Add coconut milk, the brown sugar and a splash of water, stirring to combine. Simmer until slightly reduced, 1-2 minutes. Season to taste.
TIP: Add a splash more water if the sauce looks too thick.
• In a large bowl, combine mixed salad leaves and a drizzle of white wine vinegar and olive oil.
• Divide honey-roasted veggies, Mumbai white fish and mixed leaf salad between serving plates. • Spoon Bengali sauce over the fish to serve. Enjoy!
