Quick Tuna Curry Bowls


Quick Tuna Curry Bowls-2

Quick Tuna Curry Bowls

This recipe came about because of a mistake… Like most good recipes!

I had planned on making an Easy Fish Curry from one of my meal plans with some frozen fish I thought I had in the freezer. But when I looked the freezer was bare…

Luckily my pantry came through with a can of tuna!

I’ve used zucchini but feel free to use different veg – loads of ideas in the variations below.

BTW if you want to make this a real pantry backup recipe just use frozen spinach or peas and skip the coriander.

enough for: 2
takes: 30 minutes
net carbs: 19g per serve

3-6 teaspoons curry powder
1 can coconut milk (400mL / 14oz)
1 large can tuna (400g / 14oz)
4 medium zucchini (800g / 28oz), sliced
1 bunch coriander (cilantro), mint or basil
50g (2oz) roasted cashews

1. Place medium saucepan on a medium high heat. Add a glug of oil and fry curry powder for about 30 seconds.

2. Quickly add the coconut milk, tuna (with the juices) and sliced zucchini.

3. Cover and simmer until the zucchini is tender and no longer crunchy – about 10 minutes.

4. Taste and season with salt or more curry powder as needed.

5. Divide between two bowls. Top with herbs and cashews.

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WINE MATCH: A dry Riesling.

Variations & Substitutions

keto / ultra low carb – skip the cashews and replace zucchini with baby spinach.

vegetarian – chickpeas, feta, paneer, tofu, tempeh or eggs.

no coconut milk – you could use a can of tomatoes or 1.5 cups stock. If you want a creamy curry add some fresh cream.

satay – stir in a few tablespoons peanut butter. Cashew butter is delicious too!

more substantial (carb lovers) – steamed rice or noodles. Or simmer potatoes in the sauce.

more substantial (low carb) – more cashews, more tuna or different nuts, peanut butter, coconut cream instead of milk, cauliflower ‘rice’.

nut-free – just skip the cashews or replace with extra veg. Sunflower seeds are another option.

family-friendly / no curry powder – use a mild curry powder, garam masala or ground cumin.

different vegetables – broccoli, broccolini, cauliflower, cabbage, spinach, sweet potato, eggplant, capsicum (bell peppers) or kale are all good. Just simmer covered until veg are tender.

different protein – fresh fish, chicken thigh fillets or breast fillets, steak, eggs, chickpeas, tofu, tempeh, feta.

Waste Avoidance Strategy

curry powder / coconut milk / can tuna / roasted cashews – keep them in the pantry.

zucchini – will keep for 2 weeks or longer in a plastic bag in the fridge. To keep it even longer, cook sliced zucchini in a little butter until just soft then store in an airtight container in the fridge.

green herbs – best to use for another meal. Can be frozen but will wilt when defrosted.

Prepare Ahead

Yes! Just cook as per the recipe but keep the herbs and nuts separately. Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, bring back to a simmer and top with cashews and herbs.

Quick Tuna Curry Bowls

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