Gut Health
Gut healing foods: 7 surprisingly stomach-friendly treats
Ruth Tierney
Try this tasty fish curry recipe for an easy, healthy meal
Wondering what to have for dinner? We’ve got the perfect fish curry recipe.
After something nutritious, filling and easy for dinner tonight? We have the ideal meal to start your evening – a tasty fish curry recipe.
This recipe has it all: it’s healthy, warming for when there’s still a chill in the air and perfect for impressing guests or feeding the family with little hassle. It’s super simple to make and you can just increase the ingredients as needed to make it stretch further.
Credit: The Fast 800After something nutritious, filling and easy for dinner tonight? We have the ideal meal to start your evening – a tasty fish curry recipe.
This recipe has it all: it’s healthy, warming for when there’s still a chill in the air and perfect for impressing guests or feeding the family with little hassle. It’s super simple to make and you can just increase the ingredients as needed to make it stretch further.
Credit: The Fast 800As a lean source of protein, white fish is a low-fat option. The NHS recommends eating at least two portions of fish per week (one of which should be oily). Gabrielle Newman, nutritionist for The Fast 800, says: “With a good amount of protein, this fish curry recipe will keep you feeling full and energised and can be on the table in under an hour.
“This will keep you feeling full and energised and can be on the table in under an hour.”
“The ginger in this fish curry also has anti-inflammatory properties and can aid digestion,” she adds.
What’s more, the variety of vegetables included in this dish will help you towards reaching your 30 different plant-based foods per week, which experts recommend for good gut health.
Enjoy!
Fish curry recipe: Overview
Serves: two
Storage: keep leftovers in an airtight container in the fridge for up to two days. Reheat and serve before eating. Freezable for up to two months; defrost and reheat before serving.
Nutritional information (per portion):
- Calories: 443
- Protein: 29.8g
- Fibre: 5.8g
45 mins
Low
Fish curry ingredients
What you’ll need:
- 1tbsp coconut oil
- ½ onion, diced
- 2cm ginger, mince
- 1 carrot, diced
- 1 celery stick, diced
- 3 tbsp curry paste
- 250ml can of coconut milk
- 200ml vegetable stock
- 250g firm white fish, cubed (about 3cm/1 inch)
- 100g green beans
- A few sprigs of fresh coriander
Important
If you follow a gluten-free (or dairy-free) diet, check there are no sources of gluten (or dairy) in the curry paste or vegetable stock.
Fish curry method
How to make this recipe:
- Heat the oil in a pan over a medium heat, then add the onion, ginger, carrot and celery and sauté for 3-4 minutes until soft.
- Stir in the curry paste, ensuring everything is coated. Next, add the coconut milk along with the vegetable stock and bring to the boil. Reduce the heat and simmer, covered, for 5-10 minutes.
- Add the fish and beans to the pan and stir through; continue to simmer, covered, for about 5 minutes until the fish is cooked through.
- Season with black pepper, then serve into bowls. Top each portion of fish curry with some chopped fresh coriander.
Top tip
Red curry paste was used in this recipe, but you can try switching up your curry paste to give this dish an entirely different taste.
More about this fish curry recipe
This recipe was developed by Dr Michael Mosley and The Fast 800 – an online programme, co-founded by Mosley, based on scientific evidence to help people follow a lifelong healthy lifestyle. All of The Fast 800 recipes are based on a fresh Mediterranean-style diet, consisting of protein, fibre and healthy fats. Research repeatedly shows that a Mediterranean diet can improve longevity and reduce your risk of chronic illnesses.
Written by Gemma Harris she/her
Published: Updated:
Gemma Harris is a Staff Writer for Fitness at Saga Exceptional. Gemma has been a journalist for over seven years and is a self-confessed health and wellbeing enthusiast, which led her to specialise in health journalism. During her career, she has worked with top editors in the industry and taken on fun fitness challenges such as completing 40 weighted dead bugs daily for three weeks. She is particularly passionate about nutrition; after being diagnosed with irritable bowel syndrome in 2016, she discovered her fascination for gut health and founded thegutchoice.com – a dedicated space for providing a hopeful outcome for people with gut issues. Gemma’s core aim is to help others through her writing.
Gemma has written about various topics from combatting the spread of health misinformation on social media and her experience of taking mental health medication, to sleep stories and mindful gardening. Previously a freelance journalist, she has produced content for leading health journals such as Gastrointestinal Nursing and the British Journal of Healthcare Management, as well as multimedia health and lifestyle platforms, including calmmoment.com, StomaTips, Fit&Well, LiveScience and metro.co.uk.
She is the proud owner of two adorable guinea pigs who are far too spoilt and have become her writing companions. When she is not writing, Gemma can be found walking in nature, at a yoga or spin class, swimming, doing an at-home YouTube workout, snuggling up with a self-help book or meditating. She is also a member of a local running club. These experiences help to influence and shape the content she creates. And because life is all about balance, Gemma also enjoys having cocktails with friends.
