Spicy Fish Curry – A Lactose-Free Delight for Your Skin and Hair

Introducing a mouthwatering Spicy Fish Curry that’s not only lactose-free but also packed with nutrients to boost your overall health. This dish is a perfect blend of flavors and health benefits, making it an ideal addition to your wellness-focused lifestyle. The combination of fish, spices, and vegetables in this curry provides essential nutrients that promote healthy skin, lustrous hair, and overall well-being.

Fish is an excellent source of omega-3 fatty acids, which are crucial for maintaining skin elasticity and hydration. The antioxidants from the spices and vegetables help fight free radicals, potentially reducing signs of aging. Additionally, the protein in fish supports hair growth and strength. This curry is also rich in vitamins and minerals that contribute to a healthy immune system and improved energy levels.

Let’s dive into this delicious and nutritious recipe!

Nutritional Information

Based on the recipe provided, here’s a detailed nutritional breakdown for one serving of the Spicy Fish Curry (assuming 4 servings total):

Calories: Approximately 350-400 calories per serving

Macronutrients:

• Protein: 25-30g
• Carbohydrates: 15-20g
• Fat: 20-25g (mostly healthy fats from fish and coconut milk)
• Fiber: 5-7g

Vitamins and Minerals (% of Daily Value):

• Vitamin A: 50-60% (from spinach, bell peppers, and tomatoes)
• Vitamin C: 100-120% (from bell peppers, spinach, and lime)
• Vitamin D: 50-60% (from fish)
• Vitamin E: 10-15% (from spinach and bell peppers)
• Vitamin K: 100-120% (from spinach)
• Folate: 20-25% (from spinach and bell peppers)
• Vitamin B12: 50-60% (from fish)
• Calcium: 10-15% (from spinach and fish)
• Iron: 15-20% (from spinach and fish)
• Magnesium: 15-20% (from spinach and fish)
• Potassium: 15-20% (from fish, spinach, and coconut milk)
• Zinc: 10-15% (from fish)
• Selenium: 60-70% (from fish)

Omega-3 Fatty Acids: 1-1.5g (from fish)

Antioxidants:

• Lycopene (from tomatoes)
• Beta-carotene (from spinach and bell peppers)
• Curcumin (from turmeric)
• Various polyphenols (from spices)

Other notable components:

• Capsaicin (from chili powder): May boost metabolism
• Allicin (from garlic): Potential antimicrobial properties
• Gingerols (from ginger): Anti-inflammatory properties

The curry is particularly high in protein, vitamins A, C, D, and K, and selenium. It’s also a good source of omega-3 fatty acids and various antioxidants, which contribute to its potential benefits for skin, hair, and overall health.

Spicy Fish Curry

Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy

Servings

4

servings

Prep time

15

minutes

Cooking time

2

minutes

Calories

350

kcal

This Spicy Fish Curry is a mouthwatering explosion of flavors, combining the tender flakiness of white fish with the rich, aromatic blend of spices and creamy coconut milk. The vibrant colors of the bell peppers and spinach not only add visual appeal but also contribute to the dish’s delightful texture and taste.

Ingredients

• 500g white fish fillets (such as cod or halibut), cut into chunks
  

• 1 tbsp coconut oil
  

• 1 large onion, finely chopped
  

• 3 garlic cloves, minced
  

• 1-inch piece of ginger, grated
  

• 2 tbsp curry powder
  

• 1 tsp turmeric powder
  

• 1 tsp red chili powder (adjust to taste)
  

• 400ml coconut milk
  

• 400g canned diced tomatoes
  

• 2 bell peppers, sliced
  

• 200g spinach leaves
  

• Salt to taste
  

• Fresh cilantro for garnish
  

• Lime wedges for serving

Directions

• Heat coconut oil in a large pan over medium heat. Add chopped onions and sauté until translucent (about 5 minutes).
• Add minced garlic and grated ginger. Cook for another 2 minutes until fragrant.
• Stir in curry powder, turmeric, and red chili powder. Cook for 1 minute to release the flavors.
• Pour in the coconut milk and canned tomatoes. Bring the mixture to a simmer and cook for 10 minutes, stirring occasionally.
• Add sliced bell peppers and cook for 5 minutes until slightly softened.
• Gently add the fish chunks to the curry. Simmer for 5-7 minutes or until the fish is cooked through.
• Stir in the spinach leaves and cook until wilted (about 2 minutes).
• Season with salt to taste.
• Garnish with fresh cilantro and serve hot with lime wedges on the side.

Tips:

• For the best results, be sure to not overcook the fish; it should be added towards the end of the cooking process and simmered just until it flakes easily with a fork. To enhance the flavor profile, toast the spices in the hot oil for a minute before adding the wet ingredients, as this will help release their aromatic oils. For a thicker curry sauce, you can simmer the coconut milk and tomatoes for a few extra minutes before adding the fish, or alternatively, stir in a tablespoon of tomato paste for added richness and depth.

This Spicy Fish Curry is not only delicious but also contributes to your health and beauty goals. The omega-3 fatty acids in fish promote skin health and reduce inflammation, while the antioxidants from the vegetables and spices fight free radicals. The protein content supports hair growth, and the overall nutrient profile boosts your immune system and energy levels.

Enjoy this flavorful, lactose-free curry as part of your balanced diet, and feel good about nourishing your body from the inside out!