Curry with catfish and prawns 

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1 tbsp sunflower oil
1 onion, cut into rings
2 tbsp mild curry paste
1.5 courgettes
1 Bush Bok Choy, stem and leaf into strips 
600 ml coconut milk
300 grams of catfish fillet in pieces
500 g Raw King prawns
1 packet fresh coriander (15 grams)

Heat the oil in a frying pan and fry the onion rings. Fry the curry paste with it until it goes good smell. Fry the zucchini and Bok Choy 2 minutes.
Pour the coconut milk to the vegetables and bring to a boil. Let simmer for 20 minutes and reduce with the lid slightly tilted on the pan. Season with salt and pepper.

Heat the curry as needed. Add catfish and shrimp in it and cook covered in 6 minutes until tender. Sprinkle the cilantro over it. 

Tip: If your shrimp is with tail use finger bowls with a disc lemon or lime.

Serve with basmati rice or naan bread.

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Tilapia with dragon

 

4 tilapia fillets 
Salt and pepper 
Teaspoon tarragon 
1 tablespoon low-fat margarine 
Juice of half a lemon 
250 g cherry tomatoes 
300 grams Brown rice 1 tablespoon olive oil 
2 fennel (cut into strips)

Preheat the oven to 180 °. Place the tilapia fillets side by side in the baking dish and sprinkle with a little salt, pepper and the dragon. Divide the low fat butter over the fish and sprinkle with the lemon juice. Place the tomatoes in the baking dish with the fish. put the scale in the middle of the oven and bake the fish in about 2 minutes.

Cook the brown rice until tender.

Heat the olive oil in a frying pan over medium heat and fry the fennel in about 5 minutes until almost soft. Season with salt and pepper.

Divide the tilapia fillet among 4 plates and present the rice and fennel.