It seems like just yesterday I was unpacking my suitcase from our summer holiday. How November came so quickly is a total mystery to me!

In keeping with a tradition that began after I started my blog, I have created a recipe in support of Diabetes Awareness month. If you’ve been following my posts, you have probably heard me mention my friend Pam on many occasions. Pam is one of my best friends, and has a strong voice in the Diabetes community here in the Middle East. Her company, Diapoint, has expanded it’s digital platform over the last year with a new, and super informative website that aims to “share knowledge and connect people to improve the quality of life of people with diabetes and those around them.” You can find Diapoint’s website here for more information.

Low in carbs definitely does not mean low in taste! This recipe for fish and vegetable yellow curry is mouthwatering, and loaded with vegetables that are low on the glycemic index. Curry, turmeric, lemongrass, ginger, and galangal add depth and flavor.

Vegetables lemongrass galangal

I serve the curry with cauliflower rice to make the carb count even lower – it really lightens the dish! Whether you’re watching your carbs or not – you’ll have a delicious meal on your table that is healthy and delicious.

broccoli and curry

I use fresh sole for the dish, but you can substitute any firm white fish fillet you like. If you want a vegetarian option, ditch the fish (and fish sauce) completely and add extra veggies or sautéed tofu.

Fish & vegetable yellow curry 

Serves 4 to 6

Ingredients for the curry:

  • 1 tablespoon olive or canola oil
  • 1 small onion, roughly chopped
  • 4 cloves garlic, sliced
  • 1 tablespoon grated fresh ginger
  • 1 ½ tablespoons galangal
  • 4 teaspoons curry powder
  • 2 teaspoons turmeric
  • 2 stalks lemon grass, kept whole but bruised (you can do this by whacking it with the back of a small pan until it starts to break and releases a lemony smell)
  • 4 lime leaves
  • 12 curry leaves
  • 1 tomato, chopped
  • 2 teaspoons salt
  • 3 to 4 cups coconut milk
  • 100 grams coconut milk powder (optional)
  • 1 tablespoon fish sauce
  • Half a head of broccoli, cut into florets
  • 1 red capsicum, cut into thick strips
  • 2 baby eggplant, cut into 2 inch cubes
  • 800 grams fresh filet of sole or another white firm fleshed fish, cut into thick cubes

Ingredients – For the Cauliflower rice:

  • 1 tablespoon olive oil
  • 1 head cauliflower, core removed and broken into florets
  • 2 teaspoons water
  • A fat pinch of salt

Directions for the fish curry:

In a large pot, sauté the onion until fragrant (about three minutes). Add the garlic, and sauté for another minute. Add the ginger and galangal, cook for thirty seconds until they begin to release their aroma.

Add the curry powder and turmeric, cook while stirring constantly for 40 seconds. Add the tomatoes and stir.

Add the curry leaves, lime leaves, and lemon grass (you can tie your lemon grass in a knot to make it all fit into the pot). Pour in the coconut milk, and let simmer on medium-low heat for 20 minutes until the sauce begins to thicken and reduce.

Meanwhile, prepare your vegetables. Blanch your broccoli in boiling water for 3 minutes. You can strain the broccoli in an ice water bath after cooking to help it retain its color. Set aside.

healthy vegetable curry prep

Blanch the capsicum for 1 minute. Blanch the eggplant for two minutes. No need for a water bath. Set aside.

At this point, if you are using coconut milk powder, stir it into the sauce until it thickens slightly. Skip this step if you aren’t using it.

Add the fish sauce and stir.

Add the broccoli, capsicum, and eggplant into the sauce.

Carefully drop in the fish, making sure that each cube is immersed in the sauce completely. Reduce the heat to low, cover the pot, and let cook gently for about 4 minutes. Cooking time will depend on the thickness of your fish, check for doneness after 3 minutes. If the fish is still a little raw in the center, remove the pot from the heat and keep the lid on for another couple of minutes.

Directions for the cauliflower rice:

Pulse cauliflower in a food processor until the florets turn into small grain like bits similar to rice or couscous.

Heat olive oil in a frying pan with the “rice,” stirring to coat.

Reduce the heat to low, add the water and salt, cover for 6 to 8 minutes or until rice is cooked to your liking. Stir occasionally so the rice doesn’t stick to your pan.

cauliflower rice

To serve:

Carefully divide the fish curry into serving bowls with the cauliflower rice, careful not to break the fish. Spoon a generous amount of sauce on top. Garnish with extra vegetables if desired.

curry closeup

veggie and fish curry

Bon appétit!

More delicious Recipes here.


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