Delicious and nutritious fish curry with coconut milk and greens

Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

Swiss chard mixed into a recipe of fish curry with coconut milk creates not only a delicious and quick meal, but also a great source of nutrients to keep your immune system strong.

Adding leafy greens to this fish curry with coconut milk recipe not only makes it a powerhouse of nutrients, but also adds more flavor, color and texture. Are you looking for a colorful, creamy curry dish that is a cinch to make? Try this fancy and flavorful fish curry recipe which is ready to eat in about 35 minutes.

This fish curry with coconut milk and greens is your healthy 35 minute meal

Benefits of leafy green vegetables

Enjoy leafy greens frequently. The Dietary Guidelines for Americans recommend eating at least 1 1/2 cups of dark green vegetables per week. Dark-green vegetables, include all fresh, frozen, and canned dark-green leafy vegetables and cooked and raw broccoli.

Weight loss tip

Leafy greens are high in fiber and low in calories with about five to 40 calories per cup.

Leafy greens, whether kale, spinach, swiss chard, mustard, collard, or turnip greens are great sources of nutrients.

Vitamin A
- Protects eyes from night blindness and supports a healthy immune system
Vitamin C
- Supports a healthy immune system
Potassium
- Controls blood pressure
Folate
- If you are pregnant, folate can help prevent birth defects. It also supports a healthy immune system.
Vitamin K:
- Assists blood to clot
- If you are on a blood thinner, such as warfarin, talk to your doctor about the need to maintain a consistent level of Vitamin K in your blood. Too much vitamin K can lessen a blood thinner's effects.
Antioxidants
- Helps prevent cancer
Fiber
- Regulates the digestive system and prevents constipation

Not only can leafy greens help manage your weight, because they are fat-free, cholesterol free, low sodium, and high in fiber, they can also help decrease your risk of cancer and heart disease.

Coconut Curry with Fish and Greens

This recipe is made with Swiss chard; however, you can easily substitute baby spinach. Though cooking times may vary, try some of the other leafy greens, depending on what is in season.

Yield: 4 servings
Nutrition facts per serving (273 grams)
Calories: 255, 13g fat, 15g carbohydrate, 21g protein, 2.4g dietary fiber

Ingredients:

2 teaspoons canola oil
1 cup, raw chopped onions
2 teaspoons curry powder
14 ounces, light, canned coconut milk
4 teaspoons white sugar
1 1/2 tablespoons lime juice
1 tablespoon ginger root, raw
2 teaspoons garlic
1 tablespoon ready-to-serve fish sauce
1/2 teaspoon chili garlic sauce
16 ounces tofu, soft
8 ounces, raw Atlantic cod
6 cups Swiss chard

Directions:

Heat canola oil in a large nonstick pan over medium heat.
Add onion and saute for about 4 minutes.
Add curry powder and saute for another 1 minute or so.
Add coconut milk, sugar, lime juice, minced ginger, minced garlic, fish sauce, and chili garlic sauce.
Bring to a boil (you might need to turn up the heat or cover pan) and then turn down the heat and simmer for about 3-5 minutes.
Add tofu and fish, cover, and cook for about 5 minutes.
Add chopped Swiss chard to pan, cover, and cook for another 5 minutes or until fish is cooked (flakes with a fork).

Tips:
Served with brown rice and extra chili garlic sauce in recipe photo (not included in recipe analysis).
A standard size can of coconut milk is about 14 fl oz - the amount called for in this recipe.

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