Feel-good fish curry – comfort food with Asian flavours

The trouble with comfort food, on the whole, is that it isn’t usually very good for you. Sure, it makes you feel better for a minute or two, but in terms of nutrition, it tends to be heavy on the sugar and fat, and lacking in the sort of stuff that actually keeps you healthy and functioning. But what if I told you it’s possible to eat something that not only lifts your mood and tastes like a hug in a bowl, but is also packed with protein, vitamins, and all manner of health-some goodies? 

Enter, the amazing feel-good fish curry!

A deliciously nutritious coconut-milk fish curry flavoured with mood lifting spices and a tingle of chilli, will fill you up and make you feel A-MA-ZING!

A deliciously creamy coconut-milk sauce, flavoured with mood lifting spices and a tingle of chilli, packed with healthy and nutritious fish, to fill you up and make you feel A-MA-ZING.

I could have eaten this whole panful myself. I was forced to share it with DH and Kipper. It was dinnertime, after all. (They both loved it too, BTW…)

But ooooh, that creamy dreamy good-for-you sauce! Those fragrant herbs and spices! This curry makes me feel like I’m on holiday. Honestly, you just have to try it!

I used both cod and salmon in this curry, for flavour and variation, and also to get the benefit of salmon’s Omega-3 and B vitamins. The fresh tomato and lime mean this fish curry is zinging with vitamin C, and the galangal/ginger, turmeric, garlic and shallots all have anti-inflammatory and immune-boosting properties. The handful of fresh coriander (cilantro) adds a boost of fibre and a whole host of trace minerals including Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. No wonder you feel great after eating this!

The fish curry is pretty quick to pull together too. Faster than ringing for a takeaway and so much better for you. You can add any other veggies you like to the sauce. Next time I might try a few button mushrooms, thinly sliced courgette (zucchini), mange tout or baby corn. Yum!

This curry is great with rice or flatbreads to soak up the gorgeous coconut-milk sauce, or if you’re avoiding grains you can try it with cauliflower ‘rice’, which is what I did. It was delicious!

So don’t reach for the chocolate – make yourself this fabulous feel-food fish curry instead. You’ll be glowing inside and out 😀

A deliciously nutritious coconut-milk fish curry flavoured with mood lifting spices and a tingle of chilli, will fill you up and make you feel A-MA-ZING!

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Feel-good fish curry
Serves 4
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Total Time
30 min
Total Time
30 min
508 calories
15 g
111 g
33 g
43 g
22 g
506 g
610 g
4 g
0 g
7 g
Nutrition Facts
Serving Size
506g
Servings
4
Amount Per Serving
Calories 508
Calories from Fat 278
% Daily Value *
Total Fat 33g
50%
Saturated Fat 22g
110%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 111mg
37%
Sodium 610mg
25%
Total Carbohydrates 15g
5%
Dietary Fiber 3g
12%
Sugars 4g
Protein 43g
Vitamin A
29%
Vitamin C
79%
Calcium
8%
Iron
27%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the spice paste
  1. 4-6 cloves garlic, peeled
  2. 5cm (2 inch) piece of galangal or ginger, peeled
  3. 3-4 small shallots
  4. handful of fresh coriander (cilantro) - about 10 stalks
  5. 1 red chilli, seeds removed (leave them in if you like a 'hotter' curry)
  6. 1 tsp ground turmeric
  7. 1 tbsp coconut or vegetable oil
  8. pinch salt
For the curry
  1. 1 tbsp coconut oil
  2. 2 lime leaves
  3. 1 bay leaf
  4. 2-3 stalks lemongrass, bashed with a knife handle or rolling pin
  5. 400ml can coconut milk
  6. 200ml water
  7. 500g cod or other white fish
  8. 250g salmon
  9. 2 large tomatoes
To serve
  1. chopped corriander (cilantro)
  2. lime wedges
To make the spice paste
  1. Put the garlic, galangal/ginger, shallots, coriander (cilantro), chilli, turmeric, oil and salt into a small food processor or mini chopper. Process/blend for a minute or two to give a smooth paste.
To make the curry
  1. Heat the coconut oil in a large wok or skillet. Add the spice paste and fry, stirring, for 4-5 minutes until very fragrant.
  2. Add the lime leaves, the bay leaf, and the bashed lemongrass, then stir in the coconut milk and water. Mix well.
  3. Bring the sauce to the boil and simmer gently for around 10 minutes to allow the flavours to infuse.
  4. Remove any skin or bones from the fish and cut into generous chunks. Quarter the tomatoes.
  5. Add the fish and tomatoes to the sauce and cook for a further 5-7 minutes until the fish is just cooked through.
  6. Serve immediately, sprinkled with chopped coriander, and with lime wedges to squeeze over.
Notes
  1. The spice paste can be prepared earlier and stored in the fridge for a few hours before using.
beta
calories
508
fat
33g
protein
43g
carbs
15g
more
Family-Friends-Food http://family-friends-food.com/
I’m linking up with Cook Once Eat Twice since the leftovers made a delicious lunch the next day. I’m also joining in with CookBlogShare and Tasty Tuesdays.

  

16 Comments:

  1. Pingback: Quick & Spicy Prawn Curry - hot & tasty! Fab Food 4 All

  2. hijackedbytwins

    This curry looks and sounds so tasty. I love coconut in curry x #CookBlogShare

  3. Oh this looks fab – I love coconut and any curry. Will definitely try this, and pinning 🙂

  4. I love coconut milk curries and this one looks so yummy! #CookBlogShare

  5. Ooo delicious! I never think to make a curry with fish – thanks for the inspiration! Thanks for linking to #CookBlogShare

  6. Your fish curry looks delicious, I love homemade curries and this is even better as it’s healthy too. Thanks for sharing, popping over from #CookBlogShare

  7. This looks and sounds gorgeous! I love homemade curries and this one is so healthy with all the herbs and spices. Thank you so much for sharing with #CookOnceEatTwice

  8. nadiashealthykitchen

    Looks delicious and healthy. A great alternative to oily takeaways.

  9. Not only do I *love* shallots, but I have all these ingredients in the house. I just finished that exercise of opening and closing the fridge a dozen times to see if anything new would appear then I gave up and this is the first thing I saw online. Now you know what we’re having for dinner!

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