Fish curry recipe: easy and healthy

As 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

Estimated Time

45 mins

Difficulty

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: 04 April 2023Updated: 11 September 2023

Gemma Harris 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 multiple high-discipline fitness challenges for certain outlets. 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.

Previously a freelance journalist, Gemma has written about topics including combatting the spread of health misinformation on social media, how to follow a vegan or vegetarian diet with a stoma and probiotics for gut health. Her work has been published within 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 making a colourful and nutritious meal in the kitchen, 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. 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.