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🍝 Italian · Main · Medium difficulty · Pescatarian

Dairy-Free Italian Cod Light Coconut Curry

A dairy-free light coconut curry with cod, basil, garlic and oregano, Italian flavours and no gluten.

Prep time
10 min
Cook time
25 min
Total time
35 min
Servings
4
Calories
438 kcal
Protein
27 g
Carbs
24 g
Fat
26 g
Course
Main

About this Italian curry

Dairy-Free Italian Cod Light Coconut Curry is a Italian 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: dairy-free, meal prep, one-pot wonders, everyday healthy.

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 tomatoes, chopped
  • 1 onion, sliced
  • 1 tbsp grated ginger
  • Seasoning: basil, garlic and oregano
  • Sauce: 3 tbsp olive oil and 1 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. 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.

  2. Step 2. Stir in the basil, garlic and oregano 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.

  3. 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.

  4. 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.

  5. Step 5. Add the tomatoes 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.

  6. Step 6. Finish with fresh basil 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

Full-fat coconut milk or blended cashews add creaminess without dairy.

Equipment you will need

  • Heavy pan with lid
  • Wooden spoon
  • Chopping board and knife

Nutrition per serving

Estimated per serving: 438 kcal, 27 g protein, 24 g carbohydrate and 26 g fat. Roughly 25% of the energy comes from protein, 22% from carbohydrate and 53% 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 Dairy-Free Italian 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 Dairy-Free Italian Cod Light Coconut Curry

How long does Dairy-Free Italian 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 438 kcal, with 27 g protein, 24 g carbohydrate and 26 g fat. These are estimates for the recipe's 4 servings.

Is Dairy-Free Italian 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 Dairy-Free Italian 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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