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Kevin Curry

Easy Coconut Fish Meal Prep

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Easy Coconut Fish Meal Prep

Ingredients for 4 servings

* Optional Substitution Note

  • spray avocado oil
  • 1 3/4 lb wild halibut
  • pinch of sea salt & pepper
  • 1 tablespoon avocado oil (or coconut oil or olive oil)
  • 1 1/2 tablespoon garlic, minced
  • 2/3 cup white onion, diced
  • 1 tablespoon fresh ginger, grated
  • 4 Roma tomatoes, drained of seeds and sliced
  • juice from 1/2 lemon
  • 2 teaspoons Madras curry powder (or 2 tsp curry powder + 1 tsp chili powder)
  • 1 can (13.5oz) lite coconut milk (OR full fat coconut milk if you desire more calories)
  • sea salt & pepper to taste
  • Garnish
    • fresh cilantro

Steps

Step 1

Set a nonstick skillet on high heat. Once hot, spray the skillet with avocado oil for searing. Add the halibut and sear on each side for no more than 2 minutes, or until the outside edges are brown/seared. Remove the fish from the skillet.

Step 2

Reduce the heat to medium-low and add avocado oil, onion, garlic and ginger. Saute in the skillet for 3 minutes until the onions turn slightly brown.

Step 3

Add the tomatoes and continue cooking and stirring until the tomato slices burst and turn into a paste in the skillet, about 3 – 5 minutes.

Step 4

Sprinkle in the curry powder and bloom the spices for 1 minute. Squeeze in some lemon juice, then pour in coconut milk and bring to a light simmer. Reduce the heat to low, then cover and cook for 10 minutes. Season to taste with sea salt & pepper.

Step 5

Then remove the top and add the fish to the sauce, then cover and cook for an additional 6 – 8 minutes on low.

Step 6

Remove from the heat, allow the sauce to slightly thicken, then garnish. Enjoy with your choice of rice and grilled vegetable.

Easy Coconut Fish Meal Prep

Kevin Curry


Prep 5min
Cook 20min
Total 25min

Category
Calories 323

  • spray avocado oil
  • 1 3/4 lb wild halibut
  • pinch of sea salt & pepper
  • 1 tablespoon avocado oil (or coconut oil or olive oil)
  • 1 1/2 tablespoon garlic, minced
  • 2/3 cup white onion, diced
  • 1 tablespoon fresh ginger, grated
  • 4 Roma tomatoes, drained of seeds and sliced
  • juice from 1/2 lemon
  • 2 teaspoons Madras curry powder (or 2 tsp curry powder + 1 tsp chili powder)
  • 1 can (13.5oz) lite coconut milk (OR full fat coconut milk if you desire more calories)
  • sea salt & pepper to taste
  • Garnish
    • fresh cilantro

  1. Set a nonstick skillet on high heat. Once hot, spray the skillet with avocado oil for searing. Add the halibut and sear on each side for no more than 2 minutes, or until the outside edges are brown/seared. Remove the fish from the skillet.

  2. Reduce the heat to medium-low and add avocado oil, onion, garlic and ginger. Saute in the skillet for 3 minutes until the onions turn slightly brown.

  3. Add the tomatoes and continue cooking and stirring until the tomato slices burst and turn into a paste in the skillet, about 3 – 5 minutes.

  4. Sprinkle in the curry powder and bloom the spices for 1 minute. Squeeze in some lemon juice, then pour in coconut milk and bring to a light simmer. Reduce the heat to low, then cover and cook for 10 minutes. Season to taste with sea salt & pepper.

  5. Then remove the top and add the fish to the sauce, then cover and cook for an additional 6 – 8 minutes on low.

  6. Remove from the heat, allow the sauce to slightly thicken, then garnish. Enjoy with your choice of rice and grilled vegetable.



Nutrition per serving

Calories323cal
Protein37g
Fats12g
Carbs15g
Fiber4g
Sugar4g
5.0
(Based on 2 reviews)

Reviews

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Rate the recipe:

  1. Sep 25 2023

    Delicious and so easy! Tasty way to flavor some frozen mahi I had, looking forward to using fresh halibut.

  2. Dec 30 2023

    I did it! It’s absolutely easy and so tasty. My boyfriend loved it. I am doing it again today. ☺️

Details

Prep 5min
Cook 20min
Total 25min

Nutrition per serving

Calories323cal
Protein37g
Fats12g
Carbs15g
Fiber4g
Sugar4g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!