Chef Ray: Qwik Fish Curry - Coach Ray

Coach Ray

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Chef Ray

Chef Ray: Qwik Fish Curry

This curry is nice and easy to make and is a great way of cooking fresh fish.

From: Ray, Kerrie; 5pm Panic In (Dec 17) Healthy Food Guide

Serves 4

  • 1 tablespoon olive oil
  • 2 tablespoons korma curry paste
  • 1 clove garlic, crushed
  • 300ml light coconut milk
  • 450g white fish fillets, cut into chunks
  • courgettes, chopped
  • 1 bunch gai lan or other Asian greens, cut into 6cm lengths
  • 1½ cups sliced green beans
  • spring onions, sliced
  • 2x 250g packs microwavable brown rice, to serve
  1. In a large non-stick frying pan, heat oil over medium-high. Add curry paste and garlic, stirring for about 1 minute. Add coconut milk and ⅔ cup of water. Bring to a simmer.
  2. Add fish and courgettes to pan and simmer, covered, for 2-3 minutes. Add gai lan and green beans. Simmer for a further 2-3 minutes. Stir through spring onions.
  3. Divide curry and heated rice among 4 plates. Garnish with fresh coriander, if desired.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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