HelloHero: Mumbai White Fish, Prawn & 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.
Always read product labels for the most up-to-date allergen information. Visit hellofresh.co.nz/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed
Ingredients
1
Potato
1
Baby Rainbow Carrots
1
Cauliflower
Garlic
1
Smooth Dory Fillets
(Contains fish; )
1
Peeled Prawns
(Contains Crustacean/Crustacé; )
1
Mumbai Spice Blend
1
Bengal Curry Paste
1
Coconut Milk
1
Mixed Salad Leaves
Not included in your delivery
olive oil
honey
1
brown sugar
Nutrition Values
Cooking Steps
• Preheat oven to 240°C/220°C fan-forced. Cut potato and carrot 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 between two trays.
• Meanwhile, finely chop garlic. • Discard any liquid from gemfish fillet packaging. Slice fish in half crossways to get 1 piece per person. • 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 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. ~~~~~~~~~~ MODULAR STEP ~~~~~~~~~~ • When the veggies have 15 minutes remaining, heat a large frying pan over medium-high heat with a generous drizzle of olive oil. • When oil is hot, cook fish until just cooked through, 5-6 minutes each side. Transfer to a paper towel-lined plate and cover to keep warm. • Return frying pan to medium-high heat with a drizzle of olive oil. • Cook prawns, tossing, until pink and starting to curl up, 3-4 minutes. Transfer to a bowl.
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 the 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 vinegar and olive oil.
• Divide honey-roasted veggies, Mumbai white fish and mixed leaf salad between plates. • Spoon Bengali coconut sauce over the fish to serve. Enjoy! ~~~~~~~~~~ MODULAR STEP ~~~~~~~~~~ • Divide honey-roasted veggies, Mumbai white fish, prawns and mixed leaf salad between plates. • Spoon Bengali coconut sauce over the fish to serve. Enjoy!