This light yet satisfying dish combines tender cod strips gently poached in a fragrant, spiced coconut curry. Paired with sweet peas and crisp green beans, it’s a quick, comforting meal packed with protein, healthy fats, and vibrant flavor. Perfect for a nourishing weeknight dinner that feels exotic yet effortless.
- Prep time: 10 minutes
- Cook time: 20 minutes
- Servings: 2
Ingredients
For the Curry Base:
- 1 can (400 ml) full-fat coconut milk
- 1 tablespoon tomato purée
- 1–2 tablespoons Indian curry spices (e.g., Curry Korma, Garam Masala, turmeric, cumin, coriander)
- Sea salt & black pepper, to taste
For the Fish & Vegetables:
- 300–350 g fresh cod fillets, cut into strips
- 200 g green beans (prinsessenboontjes), trimmed
- 1/2 cup canned or jarred green peas, drained
- Optional garnish: fresh coriander, lime wedges
Instructions
- Blanch the Green Beans:
Bring a pot of salted water to a boil. Add the green beans and cook for 4–5 minutes until bright green and tender-crisp. Drain and set aside.
- Prepare the Curry Sauce:
In a wide pan or deep skillet, combine the coconut milk, tomato purée, and Indian curry spices. Whisk well and bring to a gentle simmer over medium heat. Let it simmer for 5 minutes to allow the flavors to infuse.
- Poach the Cod:
Cut the cod into bite-sized strips and carefully place them into the simmering curry sauce. Cover and cook for about 4 minutes, or until the fish is opaque and flakes easily with a fork.
- Add the Vegetables:
Stir in the drained peas and pre-cooked green beans. Simmer for another 2–3 minutes until everything is heated through and well-coated in the sauce.
- Serve:
Spoon into bowls and garnish with fresh coriander or a squeeze of lime juice for brightness. Pair with jasmine rice or cauliflower rice if desired.
Chef’s Tips & Variations
- Spice It Up: Add fresh grated ginger or a small chopped chili to the curry base for extra warmth.
- Protein Swap: This recipe also works beautifully with shrimp or firm tofu as a pescatarian or vegetarian variation.
- Texture Boost: Top with toasted cashews or slivered almonds for crunch.
- Make It a Meal: Serve with basmati rice, quinoa, or even naan bread to soak up every drop of the luscious sauce.
Nutrient Values (per Serving):
- Calories: 450–500 kcal
- Protein: 35–40 g
- Total Fat: 25–30 g
- Saturated Fat: 15–18 g
- Total Carbohydrates: 15–20 g
- Dietary Fiber: 4–6 g
- Sugars: 5–7 g
This curry is rich in high-quality lean protein from cod, complemented by the healthy fats of coconut milk. The mix of spices offers anti-inflammatory benefits, while peas and green beans contribute fiber and key micronutrients like vitamin K, folate, and iron. It’s a deliciously functional dish that’s easy on the gut and kind to your schedule.