Thai Fish Curry

Thai Fish Curry

This simple and delicious meal makes the perfect mid week meal because it takes only 10 minutes to prepare.  There is no need to resort to less than healthy ‘take-out’ meals that are loaded with unhealthy fats and too much sodium, with meals as simple and delicious as this one.

Cook the rice on the weekend and store in the fridge to save even more time.

 

 

 

Serves 4

Ingredients:

  • 500 g pkg cod or halibut
  • 1 tbsp coconut oil or grape seed oil
  • 1 bunch green onions
  • 3 cloves garlic, minced
  • 1 tbsp Thai green curry paste
  • 3 cups butternut squash, cubed
  • 1 cup finely chopped kale or spinach (optional)
  • 1 can (400 ml) light coconut milk
  • 1 tbsp fish sauce
  • 2 tbsp lime juice
  • 1 tsp lime zest

Directions:

Heat oil in a large saucepan over medium-high.  Reserve 1/4 cup green onions.  Add the remaining onions, garlic and curry paste.  Cook for 2 min.  Add squash, coconut milk, 1/3 cup water and fish sauce.  Bring to boil, then reduce heat to medium-low.  Simmer, covered, stirring occasionally, until squash is tender, 15 to 20 minutes.  Add fish and greens.  Cook, uncovered, until fish is cooked through, 5 min.  Stir in lime juice and zest.  Sprinkle with reserved green onions.

You can eat this alone as soup or add it to jasmine or brown rice for a nourishing Thai meal.

Health Benefits:

Winter squash has long been recognized as an important food source of carotenoids, however, recently research studies have documented just how fantastic winter squash can be when it comes to key antioxidants.  Winter squash turned out to be the primary food source of alpha-carotene and beta-carotene in many participant’s diets! For lutein, zeaxanthin, and beta-cryptoxanthin (three other health-supportive carotenoids) winter squash also comes out among the top three food sources in several studies.

Some believe squash is too starchy and try to restrict their intake.  Recent research has made it clear that all starch is not the same, and the starch content of winter squash provides key health benefits. The carbs in winter starch come from polysaccharides found in the cell walls. These polysaccharides include pectins—specially structured polysaccharides that in winter squash often include special chains of D-galacturonic acid called homogalacturonan. An increasing number of animal studies now show that these starch-related components in winter squash have antioxidant, anti-inflammatory, as well as anti-diabetic and insulin-regulating properties.

So eat more squash!

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