A light, creamy curry that won't leave you bloated on the sofa afterwards
Hey {{first_name}},
Curries are usually a no-go when you're managing IBS. Onion, garlic, mystery sauces and enough heat to send your gut into meltdown. I've ranted about this before with my chicken tikka masala recipe, so this week I wanted to do a lighter one.
This is my coconut fish curry. Quick, gentle, and the kind of meal you can throw together midweek that you can trust.
White fish is one of the most underrated proteins for sensitive guts. Easy to digest, lower FODMAP, and a clean hit of protein without the heaviness of red meat or chicken thigh. Pair that with a coconut sauce and a few warming spices and you've got something that genuinely feels like a curry, but sits much lighter on your stomach.
The recipe also leans on leek greens and garlic infused olive oil to do the work of onion and garlic. Same depth, none of the gut damage. And the coconut cream brings all the richness without any dairy if that's something you struggle with.
The recipe
Serves: 2
Prep time: 10 mins
Cook time: 15 mins
Ingredients:
240g White fish fillet
2 tbsp garlic infused olive oil
35g leek dark greens
1 medium carrot
80g red pepper
1 cup spinach
100g coconut cream
200ml veg stock (Massel or any brand that doesnt include onion or garlic)
150g white rice
2 tsp fresh ginger
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp tumeric
1/2 tsp paprika
juice of half a lime
salt and pepper
Method:
Start your rice cooking to packet instructions
While that's going, finely slice the leek greens, cut the carrot into thin rounds and the red pepper into strips
Grate the ginger and cut the fish into large chunks (or leave it whole if you prefer)
Heat the garlic infused olive oil in a pan on medium heat
Add the leek greens and grated ginger and cook until softened and fragrant
Stir in the cumin, coriander, turmeric and paprika and toast briefly until aromatic
Add the carrot and red pepper and cook for a couple of minutes to soften slightly
Stir in the coconut cream and let it melt down into the pan
Pour in the stock, stir until smooth, then bring to a gentle simmer
Add the fish and cook gently until just cooked through
Throw in the spinach and cook until it wilts
Finish with lime juice, salt and pepper to taste
Let it sit for a minute, then serve over the rice
Why it works for your gut
White fish is one of the easiest proteins to digest, especially compared to heavier meats, so it's a great option if your gut is feeling sensitive at the moment.
The leek greens and garlic infused olive oil swap out the usual curry triggers. Fructans aren't oil soluble, so you get the garlic flavour without the fallout, and leek greens give you that savoury onion depth without the FODMAPs that hide in the white parts.
The coconut cream, carrot, red pepper, spinach and white rice are all kept within their lower FODMAP serving sizes across the two portions, so nothing is stacking up on you.
One thing worth flagging. Your stock cube is the easiest place for onion or garlic powder to sneak in, so make sure you're using Massel or a brand that lists every ingredient clearly on the back.
Make it yours
Swap the leek greens and garlic infused oil for regular onion and garlic if you tolerate fructans
Have as much red pepper as you like if fructose isn't a trigger for you
Use mackerel if you want a bigger omega 3 hit, the kind your gut and brain will both thank you for
Use prawns instead of fish for a quicker cook
Swap the rice for rice noodles if you want to mix it up
Macros
Carbs: 71g
Protein: 30g
Fat: 17.5g
Kcals: 555
Fibre: 3.2g
Something Just For You…
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Zak