Lazy Coconut Curry

I rely on this dish when I want to impress my wife with minimal effort. And it surprises me every time just how impactful these glorious, nutrient-r...ich spices are at transforming coconut milk into a gorgeous, flavourful sauce for the fish. It’s so simple and uses largely store- cupboard ingredients. If I see a good piece of white fish at the fishmongers and I feel like something lazy but healthy, I make this easy dish. You can use coriander leaves instead of the fenugreek at the end to garnish, but if you can get these dried leaves, they make a world of difference to the flavour. Read more I rely on this dish when I want to impress my wife with minimal effort. And it surprises me every time just how impactful these glorious, nutrient-rich spices are at transforming coconut milk into a gorgeous, flavourful sauce for the fish. It’s so simple and uses largely store- cupboard ingredients. If I see a good piece of white fish at the fishmongers and I feel like something lazy but healthy, I make this easy dish. You can use coriander leaves instead of the fenugreek at the end to garnish, but if you can get these dried leaves, they make a world of difference to the flavour.

Prep time
5 mins
Cook time
25 mins
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Contains
Ingredients
Serves 2
peeled and grated
mustard seeds
curry leaves
turmeric powder
sweet paprika
or Kashmiri chilli powder
peas (frozen)
defrosted, or use fresh
green lentils (cooked)
drained and rinsed
spinach (frozen)
defrosted
coconut milk (can)
water
boiling hot
haddock fillet
Swaps: cod fillet, hake
skinless, cut into 5cm chunks
lime
zest and juice
coriander
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

666kcal
Calories
52g
Protein
37g
Total Fat
39g
Carbs
17g
Fibre
13g
Sugars
228mg
Calcium
18%
 
12mg
Iron
68%
 
237mg
Magnesium
56%
 
689mg
Phosporus
55%
 
1704mg
Potassium
36%
 
190mg
Sodium
8%
 
4mg
Zinc
34%
 
1mg
Copper
97%
 
1mg
Vitamin B1
89%
 
1mg
Vitamin B2
42%
 
15mg
Vitamin B3
93%
 
1mg
Vitamin B6
63%
 
383mcg
Vitamin B9
96%
 
414mcg
Vitamin A
46%
 
3mcg
Vitamin B12
139%
 
49mg
Vitamin C
55%
 
1mcg
Vitamin D
4%
 
5mg
Vitamin E
33%
 
294mcg
Vitamin K
245%
 
Calories: 666kcal; Protein: 52g; Total Fat: 37g; Carbs: 39g; Fibre: 17g; Sugars: 13g; Calcium: 228mg (18%); Iron: 12mg (68%); Magnesium: 237mg (56%); Phosporus: 689mg (55%); Potassium: 1704mg (36%); Sodium: 190mg (8%); Zinc: 4mg (34%); Copper: 1mg (97%); Vitamin B1: 1mg (89%); Vitamin B2: 1mg (42%); Vitamin B3: 15mg (93%); Vitamin B6: 1mg (63%); Vitamin B9: 383mcg (96%); Vitamin A: 414mcg (46%); Vitamin B12: 3mcg (139%); Vitamin C: 49mg (55%); Vitamin D: 1mcg (4%); Vitamin E: 5mg (33%); Vitamin K: 294mcg (245%)
Show more

Notes

Protein boost: Add more haddock, use extra lentils.

Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Contains
Ingredients
Serves 2
peeled and grated
mustard seeds
curry leaves
turmeric powder
sweet paprika
or Kashmiri chilli powder
peas (frozen)
defrosted, or use fresh
green lentils (cooked)
drained and rinsed
spinach (frozen)
defrosted
coconut milk (can)
water
boiling hot
haddock fillet
Swaps: cod fillet, hake
skinless, cut into 5cm chunks
lime
zest and juice
coriander
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Ingredients

Serves 2
peeled and grated
mustard seeds
curry leaves
turmeric powder
sweet paprika
or Kashmiri chilli powder
peas (frozen)
defrosted, or use fresh
green lentils (cooked)
drained and rinsed
spinach (frozen)
defrosted
coconut milk (can)
water
boiling hot
haddock fillet
Swaps: cod fillet, hake
skinless, cut into 5cm chunks
lime
zest and juice
coriander

Method

Your notes

1. Add the olive oil to a large sauté pan over a medium heat. Stir in the ginger, mustard seeds and curry leaves, then cook for about 1 minute until the mustard seeds start to pop.

2. Stir in the turmeric and chilli powder or paprika before adding the peas and lentils. Stir until combined, then add the spinach and coconut milk with the hot water and bring to a simmer. Turn the heat to low and cook for 10 minutes, stirring occasionally, to infuse the flavours. Season with salt and pepper.

3. Rub the fish in half of the lime juice and add it to the simmering coconut curry. Cook for 6–8 minutes until the fish is opaque white and starting to flake. Finish with a sprinkling of fenugreek or coriander leaves, if you like, as well as the remaining lime juice and the zest.

Notes

Protein boost: Add more haddock, use extra lentils.

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Join 1000s of others who are already learning how to achieve their health goals

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