Photo of Fish casserole by WW

Fish casserole

9
8
8
SmartPoints® value per serving
Total Time
50 min
Prep
25 min
Cook
25 min
Serves
4
Difficulty
Moderate
Fresh parsley and coriander leaves add an aromatic appeal to this fish casserole.

Ingredients

fresh flat-leaf parsley

cup(s)

fresh coriander

cup(s)

garlic

3 clove(s), peeled

fresh red chilli

1 whole, (banana chilli, deseeded, chopped)

lemon juice

1½ tbs

low-fat natural yoghurt

140 g, (1/2 cup)

barramundi, raw

500 g, (or other firm white fish), cut into 3cm pieces

chicken stock

2½ cup(s), (625ml)

red onion

1 small, sliced

curry powder

3 tsp, (mild)

canned diced tomatoes

400 g, drained

green beans

170 g, trimmed, cut in to thirds

dry couscous

1½ cup(s), (280g)

Instructions

  1. Process the parsley, coriander, 2 cloves of the garlic, chilli, juice and 2 tablespoons of the yogurt in a food processor until just combined. Place fish in a shallow dish. Add parsley mixture and turn to coat. Cover and refrigerate for 1 hour.
  2. Bring stock to the boil in a large saucepan. Lightly spray a medium non-stick saucepan with oil and heat over medium heat. Crush remaining garlic clove and add to the pan with the onion. Cook, stirring, for 5 minutes or until softened. Stir in curry powder and cook for 30 seconds. Add tomatoes, 1 cup of the stock and beans. Bring to the boil, then reduce heat to low and simmer for 10 minutes.
  3. Add fish and marinade to pan. Simmer for 5 minutes or until fish is just cooked.
  4. Meanwhile, place couscous and remaining boiling stock in a heatproof bowl. Stir, cover, then allow to stand for 5 minutes or until liquid is absorbed. Fluff with a fork to separate the grains. Serve casserole with couscous, remaining yogurt and season with freshly ground black pepper.

Notes

SERVING SUGGESTION: steamed vegetables.TIP: To deseed a chilli, use a small, sharp knife to split it in half, then scrape out the membrane and seeds (that’s the hottest part). Wash hands well after handling.

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