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Pregnancy Recipe

Evening meal

Cape Malay fish curry with brown rice

Firm white fish such as hake poached in a mild Cape Malay-style curry sauce of onion, tomato and warm spices, served with brown rice.

Prep
15 min
Cook
30 min
Total
45 min
Portions
4
  • Moderate
  • Pregnancy
  • High-protein
  • Lower in saturated fat
  • Omega-3-containing
Pot of golden Cape Malay fish curry with chunks of white hake in tomato and onion sauce, bowl of brown rice beside it

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

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Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

  1. Step 1. Cook the brown rice according to the packet instructions.
  2. Step 2. Soften the onions in the oil for 10 minutes, then add the garlic, ginger, masala and turmeric for a minute.
  3. Step 3. Add the tomatoes and water and simmer for 10 minutes until the sauce thickens.
  4. Step 4. Lower in the fish, cover and poach gently for 8–10 minutes.
  5. Step 5. Check the fish is cooked right through — it should be opaque and flake easily.
  6. Step 6. Scatter with coriander and serve with the rice.

Allergens for your selection

  • Contains: Fish

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.