Throw it in the Oven Thursday
Some nights call for the kind of dinner you can prep in minutes, cover, and let the oven work its magic. This tray bake curry is exactly that. Juicy chicken or salmon, fluffy rice, and fragrant spices all cook together in one dish — no juggling pots and pans. The result? Comforting curry flavours, tender protein, and perfectly cooked rice.
Ingredients (serves 4)
- 4 chicken thighs (skinless, bone-in) or 4 salmon fillets
- 1 ½ cups basmati rice (rinsed)
- 3 cups chicken or vegetable stock (or bone broth for extra gut-friendly goodness)
- 1 onion, thinly sliced
- 2 cloves garlic, crushed
- 1 tbsp curry powder (mild or medium, to taste)
- 1 tsp ground turmeric
- 1 tsp cumin seeds (optional)
- 1 capsicum, sliced
- 1 cup cauliflower florets
- 1 cup frozen peas
- 2 tbsp olive oil
- Salt & pepper
Method
- Preheat oven to 190°C (fan 170°C).
- Lightly oil a large baking dish. Scatter rice, onion, garlic, capsicum, and cauliflower evenly.
- Stir curry powder, turmeric, cumin, and stock together. Pour over rice and veg.
- Place chicken thighs (or salmon fillets if using later — see step 6) on top. Season with salt, pepper, and olive oil drizzle.
- Cover tightly with foil or a lid. Bake for 35–40 minutes (chicken) until rice is fluffy and chicken cooked through.
- If using salmon, bake the rice/veg mixture first for 25 minutes, then nestle salmon fillets on top, re-cover, and bake a further 12–15 minutes until just cooked.
- Stir through peas before serving for freshness.
To Serve
- Fresh coriander or parsley
- A dollop of yoghurt or raita
- Warm naan or flatbread on the side
Why You’ll Love It
✅ Truly one-pan — protein, rice, and veg in one dish
✅ Flexible — swap in seasonal veg
✅ Perfect for busy nights when you need flavour without fuss