Veggie-Full Fish Curry & Rice

Veggie-Full Fish Curry & Rice

This is a veggie-rich and delicious meal the whole family can enjoy.

Little ones will enjoy the sweetness that comes from pumpkin and tomato, and grownups can simply add a few chili flakes, fresh coriander and/or lime pickle at the table, if so inclined, to up the zing factor.

It freezes well too, so you can make a big batch on the weekend and enjoy delicious, nutritious and easy dinners for weeks to come.


  • 1 tbsp extra virgin olive oil
  • 1 brown onion, diced
  • 2 tsps minced garlic (or 2 large garlic cloves, diced)
  • 2 level tsps each of: ginger, turmeric, cumin and ground coriander
  • 200g each of: zucchini, pumpkin & cauliflower, cut into small chunks
  • 1 x 400g tin crushed tomatoes
  • 1 x 400g tin coconut milk
  • 600g boneless and skinless white fish (opt for sustainably sourced fish wherever you can)
  • 200mL reduced salt vegetable stock or broth
  • Cooked brown rice or couscous, to serve
  • Chili flakes, fresh coriander and lime pickle - for those that want it!


  1. Heat oil in a large frypan over a medium heat. Cook, stirring, for 2 minutes or until the onion is a little translucent.
  2. Add garlic and spices and cook, stirring, for a further 30 seconds
  3. Add vegetables and cook for another 1-2 mins.
  4. Add tomatoes and coconut milk and stir well.
  5. Turn the heat down to low and let this cook, stirring from time to time to avoid it sticking to the bottom, for 20 mins until the veg is soft (easy squishes with a fork)
  6. Turn off the heat and transfer mixture to a bowl/jug to puree.
  7. Return the pureed sauce to pan and add in fish chunks. Bring the mixture to a soft boil and cook for 10-15 mins until the fish is cooked through, adding stock/broth as you need along the way to keep the sauce liquid-y. 
  8. Serve with brown rice or couscous and toppings - as you wish! 

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