Spicy Thai-Inspired Coconut Fish

Spicy Thai-Inspired Coconut Fish

Spicy Thai-Inspired Coconut Fish

serve 4

Ingredients

  • 600g cod fillets (or preferred fish)
  • 1 tbsp olive oil
  • 1 red capsicum, thinly sliced
  • 1/2 red onion, diced
  • 3 garlic cloves, minced
  • 2 tbsp minced fresh ginger
  • 2 tbsp Thai red curry paste
  • 400ml can light coconut milk
  • 1-2 tsp fish sauce
  • 2 tbsp fresh lime juice
  • 1/3 cup finely chopped spring onions
  • 1/3 cup chopped fresh coriander
  • 1 cup brown rice (or quinoa), cooked

Method: 

  1. Season cod fillets with salt and black pepper generously. 
  2. Heat oil in a large skillet over medium heat. Once hot, add capsicum and red onion and cook for 4 - 5 minutes, until soft. 
  3. Add garlic, ginger, and red curry paste, stir to combine. 
  4. Cook for 2 -3 minutes. 
  5. Add coconut milk with fish sauce and bring the mixture to a simmer. 
  6. Nestle seasoned cod fillets in skillet, cover and reduce heat to medium-low. Cook for 12-15 minutes depending on the thickness of the fillets. 
  7. Once done, remove from heat and squeeze in fresh lime juice. 
  8. Garnish with chopped spring onion and coriander. 
  9. Enjoy with steamed brown rice or quinoa and green salad. 

 

Macros per serve

Cals 320

Protein 35g

Fat 15g

Carbs 12g

Fibre 2g

Health Benefits of Ingredients

Cod (lean white fish): Very high lean protein for muscle repair & satiety. Naturally low in fat and calories. Provides iodine & selenium for thyroid and immune health.

Olive Oil: Rich in monounsaturated fats for heart health. Anti-inflammatory properties. Improves absorption of fat-soluble nutrients.

Light Coconut Milk: Adds creaminess with less saturated fat than full-fat versions. Contains medium-chain triglycerides (MCTs), which are more readily used for energy. 

Thai Red Curry Paste: Contains chilli, lemongrass, garlic for antioxidant & anti-inflammatory effects. Capsaicin may support metabolism. Big flavour without added sugar. 

Fresh Ginger: Aids digestion & gut comfort. Anti-inflammatory and antioxidant effects. May help reduce nausea and bloating.

Garlic & Onion: Support heart and immune health. Provide sulfur compounds linked to reduced inflammation. Add flavour without calories.

Red Capsicum: Extremely high in vitamin C. Supports immune function and skin health. Adds colour, fibre, and antioxidants. 

Lime Juice: Enhances iron absorption from plant foods. Adds acidity and flavour without calories. Vitamin C boost.

Spring Onions & Coriander: Provide small amounts of fibre, vitamin K & antioxidants. Support digestion and freshness. 

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