Coconut Curry Cod and Veggies

This easy meal in a pan can be assembled while the oven heats up, and leaves you with minimal dishwashing chores to boot. A can of coconut milk delivers enough complexity to create a curry sauce with no fuss, and it turns a plain piece of fish into an exciting meal. If your fish filets are thinner than one inch, check on doneness at 15 minutes.


The High Five (Four!)

  • 1 cup coconut milk
  • 2 cups cauliflower, small florets
  • 1-2 large carrots, thinly sliced
  • 1 pound cod, halibut, salmon, or other fish, about 1-inch thick, cut in portions

Pantry and Kitchen Items

  • 1 tablespoon curry powder
  • cayenne, optional
  • 1/2 teaspoon salt


  1. Heat the oven to 375⁰F, and set up a steamer for the vegetables. In a cup, mix the coconut milk, curry powder, cayenne to taste (if using), and salt.
  2. Steam the cauliflower and carrots for 2 minutes, then let cool.
  3. Place the fish in a 2-quart baking dish and cover with cauliflower and carrots, then pour over the sauce. Bake at 375⁰F for 20 minutes. When the fish is cooked through and flakes easily when pierced with a paring knife, serve.

Serving Suggestion

Serve this creamy curry atop or alongside your choice of rice, and add contrast with a crisp, cool lettuce salad.

Nutritional Information

230 calories, 12 g. fat, 50 mg. cholesterol, 400 mg. sodium, 9 g. carbohydrate, 3 g. fiber, 23 g. protein

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