Protein-Packed Lunch

Fish and Coconut Curry

with Mango, Tomato and Hot Spices
Average: 4.2 (9 votes)
(9 votes)
Fish and Coconut Curry

Fish and Coconut Curry - The South Indian delicacy fills the room with exotic scents while cooking

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Health Score:
9,6 / 10
very easy
45 min.
ready in 1 hr
Ready in

Healthy, because

Even smarter

Nutritional values

This dish contains iodine, protein, vitamin B12, as well as plenty of vitamin C. 

If you can find really ripe, aromatic fresh tomatoes that is perfect! If not, then simply use drained canned tomatoes instead.

1 serving contains
(Percentage of daily recommendation)
Calorie387 kcal(18 %)
Protein40 g(41 %)
Fat16 g(14 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.5 mg(63 %)
Vitamin D1.9 μg(10 %)
Vitamin E7.8 mg(65 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.7 mg(50 %)
Folate47 μg(16 %)
Pantothenic acid1.3 mg(22 %)
Biotin9 μg(20 %)
Vitamin B₁₂3.7 μg(123 %)
Vitamin C38 mg(40 %)
Potassium910 mg(23 %)
Calcium83 mg(8 %)
Magnesium92 mg(31 %)
Iron2.9 mg(19 %)
Iodine93 μg(47 %)
Zinc1.2 mg(15 %)
Saturated fatty acids5.3 g
Uric acid272 mg
Cholesterol180 mg
Development of this recipe:


1 ½ pounds firm fish fillets (such as cod or tilapia)
1 Lime
3 garlic
1 green chile pepper
1 large piece fresh ginger
14 ounces ripe tomatoes
1 small Mango (about 5 ounces)
2 red onions
3 tablespoons vegetable oil
1 tablespoon brown Mustard seed
1 teaspoon ground cilantro
1 teaspoon ground Cumin
1 tablespoon hot Curry powder
1 teaspoon Turmeric
¾ cup Coconut milk (9% fat)
2 sprigs mint
How healthy are the main ingredients?

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Citrus juicer

Preparation steps

Fish and Coconut Curry preparation step 1

Rinse fish fillets, pat dry and cut into 1" pieces. Squeeze juice from limes and drizzle over the fish pieces in a bowl. Let marinate in the refrigerator. 

Fish and Coconut Curry preparation step 2

Peel the garlic and chop finely. Rinse chile pepper, wipe dry and cut into slices. Peel and finely grate the ginger root.

Fish and Coconut Curry preparation step 3

Rinse tomatoes, wipe dry, cut into quarters and remove seeds. Coarsely chop tomatoes. Peel mango, cut into slices around the pit and coarsely chop. Peel the onions and cut into thin slices.

Fish and Coconut Curry preparation step 4

Heat the oil in a pot and cook mustard seeds until they pop. Add onions, garlic, ginger and chiles and cook, stirring, for 1 minute.

Fish and Coconut Curry preparation step 5

Add cilantro, cumin, curry powder and turmeric to the pot. Sauté briefly and then pour in the coconut milk.

Fish and Coconut Curry preparation step 6

Add tomatoes to pot, bring to a boil and let simmer over medium heat for 4 minutes.

Fish and Coconut Curry preparation step 7

Add mango and cook for 1 minute.

Fish and Coconut Curry preparation step 8

Season fish lightly with salt and add to pot. Cover and cook until fish is opaque throughout, 4-6 minutes. Rinse mint and shake dry. Garnish fish curry with mint and serve.