Description
A vibrant and healthy Coconut & Kale Fish Curry featuring tender cod and king prawns simmered in a mild, creamy coconut sauce with fresh kale and tomatoes. Served with nutty brown rice, this flavorful dish combines aromatic spices and zesty lime for a comforting yet nutritious meal.
Ingredients
Scale
For the Curry
- 1 tbsp rapeseed oil
- 1 onion, sliced
- thumb-sized piece ginger, sliced into matchsticks
- 1 tsp turmeric
- 3–4 tbsp mild curry paste (Keralan works well)
- 150g cherry tomatoes, halved
- 150g kale, chopped
- 1 red chilli, halved
- 325ml low-fat coconut milk
- 300ml low-salt stock
- 100g frozen king prawns
- 2 cod fillets, cut into chunks
- 2 limes, juiced
- ½ small bunch coriander, chopped
- handful of toasted coconut flakes (optional)
For the Rice
- 250g brown rice
Instructions
- Prepare the base: Heat the rapeseed oil in a casserole dish over medium heat. Add the sliced onion with a pinch of salt and cook for 10 minutes until the onion starts to caramelize, bringing out its natural sweetness.
- Add aromatics and spices: Stir in the ginger matchsticks, turmeric, and mild curry paste. Cook the mixture for 2 minutes, allowing the spices to release their flavors and blend well with the onions.
- Simmer the vegetables: Add the halved cherry tomatoes, chopped kale, and halved red chilli to the pot. Pour in the low-fat coconut milk and low-salt stock. Bring to a gentle simmer and cook for 10-15 minutes, or until the tomatoes soften. Remove and discard the chilli halves to avoid excessive heat.
- Cook the rice: While the curry simmers, prepare the brown rice according to the package instructions until tender.
- Add seafood to the curry: Gently fold the frozen king prawns and cod chunks into the curry. Continue to cook for an additional 3-5 minutes until the seafood is cooked through and tender.
- Add final touches: Squeeze the juice of two limes into the curry and stir through half of the chopped coriander for fresh herbal notes.
- Serve: Plate the curry alongside the cooked brown rice. Garnish the curry with the remaining coriander and scatter over toasted coconut flakes if desired, for added texture and flavor.
Notes
- To reheat: Defrost thoroughly and warm through in a pan for 10 minutes or until piping hot to preserve flavor and texture.
- Adjust the amount of curry paste to suit your preferred spice level; Keralan paste is mild and works well.
- Removing the chilli halves after simmering allows subtle heat without overwhelming the dish.
- Use low-salt stock and low-fat coconut milk to keep the recipe lighter and heart-healthy.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian-inspired
Keywords: coconut curry, kale, fish curry, cod, prawns, healthy curry, low-fat curry, Indian curry, brown rice, seafood curry
