14
550
75

Ingredients

  • 3 tablespoons oil
  • 14 ounces cod fillets (cut into cubes)
  • 3 1/2 ounces prawns (whole, or jumbo shrimp, about 3 or 4, peeled, de-veined, tails on)
  • 1 dash lemon juice
  • 1 clove garlic (peeled and crushed)
  • 1 red chili peppers (deseeded and finely chopped, plus whole chilies for garnish)
  • 10 1/2 ounces leeks (about 1 3/4 cups, rinsed and cut into 2 inch pieces)
  • 2 tablespoons curry powder (according to taste)
  • 1/2 cup skim milk
  • 1/2 cup vegetable stock
  • 1 tablespoon corn starch
  • watercress
  • lemon slices
  • mint leaves

Directions

  1. Heat 1 tbsp oil in a frying pan and fry the fish for 3 mins. Add the prawns or shrimp and cook for 3 mins. Stir in the lemon juice.
  2. Heat 2 tbsp oil in a saucepan and sauté the garlic and chili for 1 min. Add the leeks and fry, turning, for 10 mins. Sprinkle over the curry powder and cook for 2 mins. Add the milk and stock and bring to a boil. Remove from the heat and allow to cool a little. Stir in the cornstarch, then bring again to a boil. Add the fish and prawn/shrimp and heat through. Season with salt and black pepper.
  3. Serve garnished with watercress, lemon slices, mint leaves and whole chilies.
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NutritionView more

550Calories
Sodium19%DV460mg
Fat37%DV24g
Protein98%DV50g
Carbs13%DV38g
Fiber32%DV8g

PER SERVING *

Calories550Calories from Fat220
% DAILY VALUE*
Total Fat24g37%
Saturated Fat2g10%
Trans Fat
Cholesterol140mg47%
Sodium460mg19%
Potassium1660mg47%
Protein50g98%
Calories from Fat220
% DAILY VALUE*
Total Carbohydrate38g13%
Dietary Fiber8g32%
Sugars10g20%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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