Malaysian fish curry
Introduce the world of Malaysian cuisine to your menu with this flavourful and nourishing fish curry. A perfect blend of nutrition and taste for the little ones at your day care.
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SF
Soy free
NF
Nut free
LF
Lactose free
GF
Gluten free
EF
Egg free
DF
Dairy free
Main meal
Ingredients
Serves
people
Method
- Cook rice according to packet instructions.
- In a small food processor or blender, add chilli, garlic, oil, lemongrass, curry powder and turmeric and blitz until a paste forms.
- Heat a large non-stick wok on medium-high heat. Add curry paste and cook for 1 minute or until fragrant. Add sweet potato, stock and water and simmer, stirring occasionally, for 10 minutes or until the sweet potato is just tender.
- Reduce heat to medium and add fish, beans, zucchini and coconut milk. Simmer, stirring occasionally, for 10-15 minutes, until the fish is cooked through and the vegetables are tender.
- Serve curry with rice.
Allergy, intolerance, and dietary preference modifications
- *For gluten free, ensure a curry powder is selected that does not contain gluten, or make curry powder yourself, using recipe in recipe tips.
- Fish / shellfish allergy – swap fish for chicken or tofu.
- For Vegan / vegetarian – swap fish for tofu.
This recipe does not account for potential contamination that may occur through manufacturing and processing. Ingredients in this recipe may still have precautionary allergen food labelling (e.g. “may contain traces of”).
When preparing this recipe, it is important to:
- double-check the label of ingredients every time you make it
- prevent any contamination during preparation, cooking and serving.
Recipe tips
- Any firm white fish would work well in this recipe, such as: barramundi, snapper, pink ling, monkfish, blue eye cod or basa.
- For larger serves, you will need to cook the ingredients in batches or across 2-4 large, deep frying pans or woks.
- You can use frozen fish as a budget-friendly option.
- Use frozen beans and cauliflower as a budget-friendly option.
- The easiest way to cook rice is in the rice cooker or pressure cooker. For the pressure cooker method, add a ratio of 1:1 rice to water to the pressure cooker. Seal pressure cooker and cook for 3 minutes, then slowly release the pressure.
- To make your own no-added-salt curry powder, combine 1.5 tablespoon ground coriander, 1.5 tablespoon ground cumin, 1 tablespoon ground turmeric, 2 teaspoon ground ginger, 1 teaspoon mustard powder, 0.5 teaspoon freshly ground black pepper, 1 teaspoon ground cinnamon, 0.5 teaspoon ground cardamom, 0.125 teaspoon ground cayenne pepper.
Each serve provides
| Food group | Children’s serves |
|---|---|
| Vegetables | 1 children’s serve |
| Meat/ alternatives | 1 children’s serve |
| Grains | 1 children's serve |
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.
Allergy friendly recipes
Early childhood services
OSHC
Allergy Friendly
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NF
LF
GF
EF
DF
Early childhood services
OSHC
Allergy Friendly
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SF
NF
LF
GF
EF
DF
Allergy resources
Developing an allergy policy and allergy action plans
Allergies & intolerances
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Early childhood services
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Low allergy items to stock the pantry
Plan a menu
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Early childhood services
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Introduction to food allergy and intolerance
Allergies & intolerances
Early childhood services
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The Healthy Eating Advisory Service acknowledges the Traditional Owners of the land on which we operate. We pay our respects to them, their culture and their Elders past and present.
The Healthy Eating Advisory Service is delivered by experienced nutritionists and dietitians at Nutrition Australia Vic Division, with support from the Victorian Government.
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