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Spicy fish curryThis is a protein-rich dish that can be made quickly in a pan. If you want to slow-cook it, it can be baked in the oven. Any firm white fish, such as cod or coley, can be used. For more of the good essential fats we all need, try using fresh tuna. The dish contains lemon, garlic and spices, which may help to improve digestion and circulation, and strengthen immunity.

Preparation time: 5-10 minutes | Cooking time: 15-30 minutes | Serves: 2


  • 280g/10oz (split into
  • 2 portions) of white fish
  • Half a lemon
  • 1 tsp turmeric
  • 2 tsp olive oil
  • 1–2 crushed garlic cloves
  • Black pepper to taste
  • 1 small onion, finely chopped
  • 1 tsp ground coriander
  • ½ tsp cayenne pepper
  • ½ tsp paprika
  • 1 tsp tamarind or other curry paste
  • 40g/1½oz low-fat creamed coconut, cut into pieces
  • 150ml/5fl oz warm water
  • 1–2 tsp curry powder (if not using individual spices)
  • Chopped chilli


Place the fish on a glass dish (heat-resistant if using the oven) and rub in the turmeric (or half the curry powder). Place a couple of slices of lemon on top.

Squeeze the juice from the rest of the lemon over the fish and leave to infuse.

In a frying pan heat the olive oil on a low heat and fry the onions, garlic and chillies (if using).

Add the ground coriander, paprika and cayenne (or the other half of the curry powder) and stir for 1 minute.

Add the curry paste, the water and the pieces of coconut cream and mix until the coconut is dissolved.

Either add the fish and juices to the pan and simmer gently until fish is tender for about 10 minutes, or pour contents of pan into the glass dish, cover with
a lid or foil and bake at gas mark 6/200°C/400°F for 30 minutes.

Serve with brown basmati rice, which is a good source of fibre and slow-energy-release carbohydrate.

Further information

For more information: Call Age UK Advice: 0800 169 2081