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Spicy Fish Curry

This fresh tasting dish avoids the sugar and salt added to many curries, instead using healthy, tasty spices and the sweetness of coconut milk. Make a big batch for the freezer.  


Serves: 4

Prep time: 15 mins

Cooking time: 30 mins

Utensils: one med & one large saucepan

Storage: keeps in the fridge for 4-5 days

Suitability: dairy-free


2 cups brown and/or wholegrain rice
1 tbs. coconut or avocado oil
1 onion, finely chopped
2 cloves garlic, chopped
1 small piece ginger, chopped
1 long red chilli, sliced
1 teaspoon turmeric
1 teaspoon ground cumin
500 ml low salt chicken or vegetable stock
1 can low-fat coconut cream
2 large carrots, sliced
1 large piece pumpkin, chopped
2 zucchini, chopped into large pieces
4 tomatoes, roughly chopped
500g firm white or pink fish (eg. swordfish, salmon, tuna) chopped into big chunks
2 limes or lemons (one juiced, one quartered)
1 bunch coriander, chopped

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1. Prepare the rice as per on-pack instructions (typically cook for 25-mins)

2. Heat the oil in large saucepan and fry the onion then garlic, ginger, chilli for 5 mins; add the spices and cook for 1 min

3. Add the stock and coconut cream, bring to a simmer and then add the veggies

4. Once veggies are less firm (15 mins) add the fish & lime/lemon juice; cook for 5 mins

5. Serve topped with coriander and wedges of lemon or lime, with a side portion of rice

Tips: leave out the chili, if you don't like things too spicy; use a canned tomatoes if you don't have fresh


Fish is a great source of protein, low in kilojoules and contains the marine omega 3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These long chain omega-3s have the best therapeutic benefits for people with inflammatory types of arthritis such as rheumatoid arthritis, reactive arthritis, psoriatic arthritis and ankylosing spondylitis. There is solid scientific evidence that they can help to relieve pain without the side effects of anti-inflammatory medications.

Turmeric, via its compound curcumin, may help to reduce inflammation. Several studies suggest that it might ease symptoms of osteoarthritis and rheumatoid arthritis, like pain and inflammation. In one study, turmeric worked about as well as ibuprofen for reducing pain. Other compounds in turmeric have also been found to be anti-inflammatory, and it’s thought that these components may act synergistically with each other and/or curcumin to block inflammation. Cumin has anti-oxidant properties, has traditionally been used to improve digestion and contains anti-carcinogenic properties. It is also a source of magnesium, the essential mineral that serves a host of functions, including promoting heart health, controlling blood pressure and aiding the absorption of calcium.

Ginger acts as an anti-inflammatory and some studies have shown it may help decrease joint pain for rheumatoid arthritis and osteoarthritis. One study showed that ginger extract reduced arthritis pain in the knee after 3 months of treatment and another showed reduced pain upon standing, pain after walking, and stiffness.