Baked Coconut Curry Cod
This baked coconut curry cod combines tender, flaky fish with a creamy coconut sauce infused with vibrant curry flavours and a hint of lime. Quick to prepare and full of Southeast Asian-inspired flavours, it's a healthy and satisfying main dish perfect for busy weeknights.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- Heart-Healthy
- Low-Carb
- Paleo
- Pescatarian
Why Diabetes Friendly?
- Low in Carbohydrates: The recipe avoids carb-heavy ingredients, making it a suitable choice for managing blood sugar levels.
- Healthy Fats: Coconut milk provides healthy fats, which can support satiety without spiking blood sugar.
- Anti-Inflammatory Spices: Turmeric in the sauce is known for its anti-inflammatory benefits, which may help support metabolic health.
- Lean Protein: Cod is a lean protein that is easy to digest and has minimal impact on blood glucose, making it an excellent option for a balanced diabetic meal.
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Equipment
- Baking dish
Ingredients
- cod (about 4-5 oz each) 4 fillets
- coconut milk (light) 13.5 oz
- red curry paste (adjust to taste) 2 tbsp
- lime juice (fresh) 1 tbsp
- turmeric (ground ) ½ tsp
- salt ⅛ tsp
- pepper 1 pinch
- cilantro (for garnish) 1 handful
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Cooking Tips
- Adjust Spice Level: Red curry paste varies in spice level; start with less if you prefer a milder flavour and adjust to taste.
- Don’t Overcook the Fish: Cod cooks quickly, so check at 15 minutes to ensure it’s tender and flaky without becoming dry.
- Add Vegetables: For a more complete meal, add quick-cooking vegetables like spinach or bell peppers to the baking dish.
- Use Full-Fat Coconut Milk for Richness: If you prefer a creamier sauce, substitute light coconut milk with full-fat coconut milk.
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Instructions
- Preheat your oven to 400°F (200°C).
- In a mixing bowl, whisk together the coconut milk, red curry paste, lime juice, and turmeric. Season with salt and pepper.13.5 oz coconut milk, 2 tbsp red curry paste, 1 tbsp lime juice, ½ tsp turmeric, ⅛ tsp salt, 1 pinch pepper
- Place the cod fillets in a baking dish. Pour the coconut curry sauce over the fish, making sure the fillets are well-coated.4 fillets cod
- Bake the cod for 15-20 minutes or until it flakes easily with a fork and is fully cooked.
- Sprinkle fresh cilantro over the baked cod and serve.1 handful cilantro
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FAQ
Can I use a different fish?
Yes, other white fish like tilapia, haddock, or halibut would work well in this recipe.Is this recipe spicy?
It can be mildly spicy depending on the red curry paste used. Adjust the amount to your spice preference.Can I make this dish ahead?
It’s best enjoyed fresh, but you can prepare the sauce in advance to save time.Can I use fresh coconut milk?
Absolutely, fresh coconut milk would add an authentic flavour to the dish.How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 2 days and reheat gently to avoid overcooking the fish.
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Nutrition
Per serving
Calories: 113.7kcal
Carbohydrates: 4.4g
Fiber: 0.4g
Sugar: 0.6g
Fat: 7.1g
Saturated Fat: 6.6g
Trans Fat:
Protein: 5.2g
Nutrition Facts
Baked Coconut Curry Cod
Serving Size
1 fillet
Amount per Serving
Calories
113.7
% Daily Value*
Fat
7.1
g
11
%
Saturated Fat
6.6
g
41
%
Cholesterol
12.2
mg
4
%
Sodium
168.5
mg
7
%
Potassium
133.3
mg
4
%
Carbohydrates
4.4
g
1
%
Fiber
0.4
g
2
%
Sugar
0.6
g
1
%
Protein
5.2
g
10
%
Vitamin C
2.4
mg
3
%
Vitamin D
0.3
µg
2
%
Calcium
16.8
mg
2
%
Iron
0.4
mg
2
%
Magnesium
10.2
mg
3
%
Zinc
0.1
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
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