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Healthy green fish curry

Chef: Recipe kindly supplied by Niki Bezzant from New Zealand Healthy Food Guide

Cooking time: 40

Cooking method: Stove top



  • 1 small onion or half large
  • 1 clove garlic
  • 1 stalk lemongrass, finely sliced
  • 2 kaffir lime leaves
  • coriander, good handful, including roots if you have them
  • 1-2 chillies
  • 1 tsp sugar
  • 1 tsp shrimp paste
  • water to combine


  • oil spray
  • 400g firm white fish (tarakihi)
  • 1 x 400g can coconut, flavoured evaporated milk or lite coconut milk
  • 1 cup frozen peas
  • 200g green beans (about a cup)
  • 2 courgettes, sliced finely
  • 3 tsp fish sauce
  • 2 tsp sugar
  • zest of 1 lime plus juice to taste

Cooking instructions


  1. Combine all the ingredients in a blender or small processor and blend until it makes a smooth paste.


  1. Heat a non-stick pan to a medium heat. Spray with a little oil spray.
  2. Saute the vegetables briefly, then add the curry paste and fry for a minute until fragrant - when the smell hits your nose, it's ready.
  3. Add the coconut milk and turn the heat down to a gentle simmer. Simmer for 10 minutes or so, stirring occasionally.
  4. When the liquid has reduced a little, add the fish. Stir to combine.
  5. Add the fish sauce and sugar, taste and adjust to suit. Add the peas and lime zest. Cook just until the fish is cooked through, then remove from the heat.
  6. Add the lime juice and garnish with mint or basil.
  7. Serve with plain jasmine rice, though I really like it with brown rice, which has a nuttiness that really works nicely with the flavours in the curry.

Courtesy Seafood NZ