Healthy green fish curry

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

rice bran spray oil

1 tablespoon green curry paste (or more or less to taste)

400g can coconut-flavoured evaporated milk

200g (about 1 ½ cups) green beans

½ cup snow peas (optional)

400g firm white fish (we used tarakihi)

3 teaspoons fish sauce

2 teaspoons sugar

1 cup frozen peas

1 lime, zest and juice

Instructions

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1 Heat a non-stick pan to a medium heat. Spray with a little oil spray. Add curry paste and fry for 1 minute until fragrant (when the smell hits your nose, it's ready). Add milk and turn heat down to a gentle simmer. Simmer for 10 minutes or so, stirring occasionally.

2 When liquid has reduced, add beans, snow peas (if using) and fish. Stir to combine. Add fish sauce and sugar. Taste and adjust amounts to suit. Add peas and lime zest. Cook just until fish is cooked through then remove from heat.

3 Add lime juice and serve garnished with mint or basil if preferred.

Serving suggestion

Serve curry with plain jasmine rice or with brown rice (which gives a nutty flavour that works well with curry).

Variations

Make it gluten free: Check green curry paste and fish sauce are gluten free.
Boost the veges: Serve curry with a salad of grated carrot dressed with sesame oil, rice wine vinegar and chilli.

HFG tip

If you can’t find coconut-flavoured evaporated milk, use 3 capfuls (about 15 ml) coconut essence to 1 can light evaporated milk.

Nutrition Info (per serve)

Calories 239 cal

Kilojoules 1000 kJ

Protein 29 g

Total fat 5 g

Saturated fat 2 g

Carbohydrates 20 g

Sugar 17 g

Dietary fibre 4 g

Sodium 410 mg

Calcium 350 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

First published: May 2007

One comment on Healthy green fish curry

Patricia Boman May 1, 2024 at 6:26 pm #

Delicious recipe. At my local supermarket I could not find coconut flavoured evaporated milk, nor coconut essence so I settled for light coconut milk. This made it less healthy perhaps but still delicious.

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