Goan Fish Curry

Kcal: 580 |
P: 35 |
F: 26 |
C: 52 |
Fiber: 6
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Ingredients

White fish (cod or tilapia): 150g (5 oz), Coconut milk (light): 120ml (1/2 cup), Tomatoes: 100g (1 medium, diced), Onion: 50g (1/2 small, diced), Garlic: 3g (1 clove, minced), Ginger: 5g (1 tsp, grated), Green chili: 5g (1 small, sliced), Curry leaves: 2g (5-6 leaves) or bay leaf: 1g (1 leaf), Mustard seeds: 2g (1/2 tsp), Turmeric: 2g (1/2 tsp), Coriander: 2g (1/2 tsp), Cumin: 2g (1/2 tsp), Tamarind paste: 5g (1 tsp), Coconut oil: 5ml (1 tsp), Fresh cilantro: 5g (1 tbsp, chopped) or dried cilantro: 2g (1/2 tsp), Brown rice: 40g (3 tbsp, dry weight), Salt and pepper: to taste

Nutritional info:

Meal Type: dinner
Dietary Suitable for: Pescatarian (includes fish and seafood but excludes other meats)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 40g brown rice according to package instructions. Set aside. 2. Heat 5ml coconut oil in pan over medium heat. Add 2g mustard seeds, cook until they begin to pop. 3. Add 50g diced onion, cook 3 minutes until translucent. Add 3g minced garlic, 5g grated ginger, 5g sliced green chilli, 2g curry leaves (or 1g bay leaf). Cook 1 minute until fragrant. 4. Add 2g turmeric, 2g coriander, 2g cumin. Stir to coat aromatics. 5. Add 100g diced tomatoes, cook 3 minutes until softened. Add 5g tamarind paste, stir to combine. 6. Pour in 120ml coconut milk, bring to gentle simmer. Add 150g fish pieces, cover and cook 5-7 minutes until fish is opaque and flakes easily. 7. Serve curry over brown rice, garnish with 5g fresh cilantro (or 2g dried). Season with salt and pepper to taste.

Menopause Benefits

This flavorful curry provides high-quality protein from white fish that supports muscle maintenance during hormonal transitions. The lean protein helps preserve muscle mass while supporting weight management goals. Coconut milk delivers medium-chain triglycerides that provide quick energy to combat menopausal fatigue. Turmeric contains curcumin with anti-inflammatory properties that support joint comfort. The warming spices enhance circulation and digestion, addressing common menopausal digestive changes. Brown rice offers complex carbohydrates for sustained energy throughout the day. This balanced meal supports blood sugar stability, helping to moderate mood fluctuations and hot flash intensity while providing essential nutrients for bone strength, cardiovascular health, and cognitive function during this important life transition.

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