🍣 Japanese · Main · Medium difficulty · Pescatarian
High-Fibre Japanese Cod Light Coconut Curry
A high fibre light coconut curry with cod, grated ginger and garlic, Japanese flavours and no gluten.
- Prep time
- 10 min
- Cook time
- 25 min
- Total time
- 35 min
- Servings
- 4
- Calories
- 471 kcal
- Protein
- 28 g
- Carbs
- 47 g
- Fat
- 19 g
- Course
- Main
About this Japanese curry
High-Fibre Japanese Cod Light Coconut Curry is a Japanese main built around cod or other white fish fillets. It takes about 35 min from start to finish, 10 minutes of prep and 25 minutes of cooking, and serves 4.
Cooking method: curry. Difficulty is rated medium. Pescatarian, and marked gluten-free in our data.
Good for: high fibre, high protein, meal prep, one-pot wonders.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 500 g cod or other white fish fillets
- 200 ml light coconut milk
- 1 cup broccoli, chopped
- 1 onion, sliced
- 1 tbsp grated ginger
- Seasoning: grated ginger and garlic
- Sauce: 2 tbsp tamari and 1 tbsp rice vinegar
- 2 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Soften the onion and ginger in a little oil for 4 minutes.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 2. Stir in the grated ginger and garlic and cook for 1 minute.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 3. Add the cod and coat in the spices.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 4. Pour in the coconut milk and 100 ml water; simmer for 25 minutes.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 5. Add the broccoli for the last 5 minutes.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 6. Finish with spring onion and nori strips and serve hot.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Add a tablespoon of ground flax or chia for extra fibre.
Equipment you will need
- Heavy pan with lid
- Wooden spoon
- Chopping board and knife
Nutrition per serving
Estimated per serving: 471 kcal, 28 g protein, 47 g carbohydrate and 19 g fat. Roughly 24% of the energy comes from protein, 40% from carbohydrate and 36% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook High-Fibre Japanese Cod Light Coconut Curry
Substitutions and variations
- Swap the main protein for firm tofu, chickpeas or paneer. Add tofu near the end so it keeps its shape.
- For a milder sauce, use less curry paste and stir in extra coconut milk at the end.
- If the sauce is thin, simmer it uncovered for a few minutes before serving.
Frequently asked questions about High-Fibre Japanese Cod Light Coconut Curry
How long does High-Fibre Japanese Cod Light Coconut Curry take to make?
It takes about 35 min in total: 10 minutes of prep and 25 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 471 kcal, with 28 g protein, 47 g carbohydrate and 19 g fat. These are estimates for the recipe's 4 servings.
Is High-Fibre Japanese Cod Light Coconut Curry gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
It is pescatarian: it contains fish or seafood but no meat or poultry.
How difficult is it to cook?
It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.
Can I make High-Fibre Japanese Cod Light Coconut Curry ahead or freeze it?
Yes. Cool it quickly, refrigerate for up to 3-4 days, or freeze for up to 3 months. Reheat until steaming hot throughout.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.
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