Indian · Dinner
Coconut Fish Curry Bowl (GLP-1)
White fish fillet poached in a light coconut milk broth with turmeric, ginger, garlic and curry leaves, finished with tomato and spinach lentils. Served warm over cauliflower rice, this GLP-1 friendly version keeps portions modest, protein high and fat trimmed while staying satisfying and easy to digest.
$6
12 minsPrep
18 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
378Calories
38.2gProtein
14.1gFat
22.4gCarbs
5.9gSugar
6.8gFiber
410mgSodium
68mgChol
9.4gSat Fat
980mgPotassium
140mgCalcium
3.6mgIron
2.1mcgVitamin B12
22mgVitamin C
gluten-free
protein-rich
low-calorie
low-carb
low-cholesterol
high-fiber
glp-1
Instructions
1
Prep
Pat the fish dry, mince the garlic, grate the ginger, dice the tomato, chop the spinach and cilantro, and rice the cauliflower if not pre-riced.
2
Bloom
Warm the olive oil over medium heat, add mustard seeds and curry leaves, and stir 30 seconds until seeds crackle and garlic turns fragrant and pale gold.
3
Simmer
Stir in turmeric and chili powder, add diced tomato, and cook over medium heat 2 minutes until tomato softens and breaks into a light paste.
4
Poach
Pour in coconut milk and vegetable stock, bring to a gentle simmer over medium-low heat, then poach the fish 6 to 8 minutes until opaque and flakes easily.
5
Finish
Stir in lentils and spinach, simmer over low heat 2 minutes until spinach wilts and lentils heat through; season with salt and lemon juice.
6
Plate
Spoon cauliflower rice into a bowl, ladle the fish and coconut broth over the top, and scatter with cilantro.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.2 oz260g white fish fillet
- 2/3 cup160ml coconut milk
- 1/2 cup120ml low-sodium vegetable stock
- 4 tbsp4 tbsp lentil-cooked (60g cooked red lentils)
- 2 cup60g baby spinach
- 1/2 cup90g tomato
- 2 tsp2 tsp ginger-fresh
- 2 clove2 clove garlic
- 1212 curry leaves
- 1 tsp1 tsp turmeric-ground
- 1/2 tsp1/2 tsp chili-powder
- 1 tsp1 tsp mustard-seed
- 12 tbsp150g cauliflower-rice
- 2 tsp2 tsp lemon-juice
- 2 tsp2 tsp olive-oil
- salt, to taste
- 4 tbsp4 tbsp cilantro, for garnish
