Indian Fish Curry

Active time: 20min Total time: 1 hour Servings: 4 Recipe from: The Intolerance Friendly Kitchen

Why?

Image from The Intolerance Friendly Kitchen

• High in protein
  Supports muscle maintenance and repair — essential for protecting strength and bone density through peri- and post-menopause.

• Bone-building nutrients
  Kale and spinach deliver calcium, vitamin K, and magnesium to help keep bones strong and reduce fracture risk as oestrogen declines.

• Stable energy
  Balanced protein, healthy fats, and fibre help prevent blood sugar spikes and crashes.

• Cortisol calming
  Healthy fats, magnesium-rich greens, and anti-inflammatory spices support a calmer nervous system.

• Hormone support
  Quality fats and micronutrients help support hormone production and metabolic balance.

• Great for gut health
  Fibre-rich vegetables, herbs, and spices feed the microbiome — supporting digestion, immunity, and mood.

Ingredients:

• 3 tablespoons coconut oil

• 2 medium onions, finely chopped

• 35 g grated ginger

• 5 cloves, of garlic crushed

• 1 400g can of chopped tomatoes, (puree first)

• 1 400g can coconut milk

• 1 tablespoon garam masala

• 1/4 teaspoon ground turmeric

• 1/4 bunch curry leaves

• 1 teaspoon sea salt

• 2 chopped chillies

• 50 g chopped fresh coriander

• 6 fillets cod (or other firm fish like Monk, Haddock)

• 1-2 handfuls of Kale

• 1 handful of spinach leaves

• 1/2 Juice lemon

  How to prepare

1. Brown the onions in a saucepan with the coconut oil on medium heat, then add the blended garlic and ginger stir for a couple of minutes before adding the spices and the curry leaves, cookout the spices for 2/3 minutes.

2. Add the tomatoes, chilli and coconut milk simmer for 20 minutes on medium heat uncovered.

3. Once the sauce has cooked add the fish and turn the heat on low and cook for a further 20 minutes with a lid on top.

4. With 10 minutes to go, add the kale and spinach. Stir through.

5. Finish with the juice of half a lemon and freshly chopped coriander.

Note: Have this meal with rice or if you prefer not to have grains, Cauliflower rice.

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