Low Fodmap Fish Curry

February 22, 2021

This fall has me going crazy over all things butternut squash & curry, and this curry may be one of my favorite curry recipes to date. The fragrant mixture of turmeric, coriander, cumin, fennel, ginger, and nutmeg is the base of this curry. Adding to that coconut milk for a creamy texture, butternut squash, red pepper, green beans and fish, all ingredients that make this dish insanely beautiful and satisfying.  One tip here is to make sure to toast your spices before grinding them, this way you’ll amp up their flavor and aroma which ultimately enhance the overall flavor of the dish.  All you have to do to is heat a small pan over medium heat. Add the amount of spices that you’ll need to the pan shake it or stir the spices to prevent burning. Smaller spices and spices with thin skins need just a minute or two, larger ones take a few minutes longer.

What to Serve Along?

You can can serve it with brown rice and steamed bok choy. This curry can be used with more than just fish, it tastes incredible with prawns, chicken, and a vegetable medley.

**If you try this recipe, let us know! Leave a comment, and don’t forget to tag a photo #plentifulkitchen on Instagram. Cheers, friends!

Turmeric is what gives yellow curry its vibrant color. It has been used in Ayurvedic medicine for thousands of years for conditions such as  joint pain, inflammation, breathing problems,  fatigue, digestive issues, and more.  Modern research also suggests it is a potent antioxidant with antimicrobial and anticancer effects. It has been used in India for nearly 4,000 years, but has more recently gained popularity throughout the world.      This recipe is simple, requiring just 30 minutes and 1 pot, which makes it perfect for weeknight meals when you need something fast, delicious, and satisfying. Canned coconut milk (full-fat) is low FODMAP in serving sizes ¼ cup (60 ml). Butternut squash is low FODMAP in serving sizes 1/3 cup (45g)

Low Fodmap Fish Curry

This seemingly difficult recipe is actually very easy. Once you have all of your ingredients prepared, this beautiful yellow curry comes together in a snap.

  • 1 Leek (green parts only)
  • 1 inch ginger (peeled and cut in half)
  • 1 1/2 tsp cumin
  • 1 tsp coriander
  • 3/4 tsp turmeric
  • 1/4 tsp fennel seeds
  • 1/8 tsp nutmeg
  • 3.5 tbsp fish sauce
  • 1 can coconut milk
  • 4 kaffir lime leaves
  • 1 tbsp tomato paste
  • 1 cup butternut squash (diced, seeds removed)
  • 1 red pepper (thinly sliced )
  • 1 cup green beans
  • 1 lbs white fish fillet such as corvina, cod, halibut ( cut into 2 inch pieces)
  • 3 tbsp lime (squeezed )
  • 1 tbsp coconut sugar (optional )
  • 1/4 cup basil (chopped)
  1. Place the leek, ginger, cumin, coriander, turmeric, fennel, nutmeg, and fish sauce in a food processor and pulse until finely chopped and a paste has formed.

  2. Scrape the paste into a saucepan. Whisk in the coconut milk, kaffir lime leaves, fish sauce, coconut sugar(optional), tomato paste. Cook over medium-low and add the butternut squash. Simmer for 15-20 minutes until the squash is cooked. Add the green beans, red peppers and fish and cook for 8-10 more minutes until fish is cooked through.

  3. Remove from heat. Stir in lime juice. Season with more lime juice for acid, and fish sauce for salt, if desired. Top with fresh basil.

  4. Serve as is or over rice, quinoa, or steamed chard.

  5. Best when fresh, though leftovers will keep in the refrigerator up to 4-5 days or in the freezer for 1 month. Reheat on the stovetop or in the microwave until hot.

*Inspired by Against All Grains




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