Creamy Coconut Curry with Vegetables and Halibut (low FODMAP)
10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1
This recipe combines a full selection of vegetables with delicate halibut and a creamy coconut curry sauce to deliver a perfect one-bowl meal. The flavors and colors are wonderful together and you’ll find a total of 15 different plants in this recipe — so your gut biome will thank you! This dish could also be made with tofu for a vegetarian version, shrimp, or chicken if you prefer. To make it even easier, I used halibut that I had cooked the day before. I cut it into chunks and added it to the sauce to warm. It was delicious!
Ingredients
1 tablespoon garlic-infused olive oil
4 scallions (green part only, sliced thinly on the diagonal)
1 tablespoon fresh ginger, finely chopped
1 1/2 teaspoons dried turmeric
1/2 teaspoon curry powder
1 carrot (cut into small cubes or matchsticks)
1/4 cup English peas (or frozen peas)
1/2 red bell pepper (cut into matchsticks)
2 zucchini (cut into small cubes)
1 ear of corn, kernels removed
1 (14-ounce) can coconut milk (full fat)
1/4 cup cream (optional to thicken sauce if needed)
1/2 - 1 teaspoon red pepper flakes (or to taste)
1 tablespoon lime juice (or to taste)
1 tablespoon gluten-free, low sodium soy sauce (or to taste)
2 halibut fillets (8 to 12 ounces each)
1 1/2 cups brown rice or white rice, cooked per package instructions (or use Asian rice noodles)
Cilantro and dry roasted peanuts, chopped, for serving
Directions
(1) Prepare: Heat the oven to 400 degrees F. Wash and chop all vegetables. Put the rice on to cook.
Make-ahead note: At this point, you can set the rice aside and keep the vegetables in the refrigerator. You may also cook the fish ahead (step 5), then refrigerate until ready to use.
(2) Cook the vegetables: Heat the olive oil in a skillet or medium saucepan over medium heat. Add the scallions and cook for 1 minute, stirring frequently so they don’t burn. Add the ginger, turmeric, and curry and cook, stirring, for 1 minute longer. Add the carrots, corn, peas, and zucchini to the skillet and cook for another 2 minutes. Add the bell pepper and cook for 2 minutes longer. Remove the vegetables to a plate and set aside.
(3) Prepare the sauce: To the same pan, add the coconut milk, lime juice, and red pepper flakes. Stir to blend and bring to a simmer. Reduce the heat to low and simmer for about 5 minutes. Taste and adjust the seasonings and lime juice, as desired. Add the soy sauce, taste, and add a bit more if you think it needs it. If the sauce needs to be thicker/creamier, add the cream. Stir and simmer to heat. Add salt and pepper to taste.
(4) Combine sauce and vegetables: Add the vegetables back to the sauce and set aside.
(5) Cook the fish: Spray a baking sheet with nonstick cooking spray. Arrange the halibut fillets on the baking sheet; sprinkle with kosher salt and pepper. Bake the halibut for about 14 to 17 minutes, or until the fish flakes easily with a fork. (Target the minimum safe internal temperature for fish: 145 degrees F.) Cut the fish into bite-size chunks, or leave the pieces whole, whatever you prefer.
(6) Plate and serve: To plate, reheat the sauce. Add a mound of hot rice or noodles to a plate or wide bowl. Place the halibut on the rice or noodles and spoon the vegetables and sauce over the fish. Garnish with fresh chopped cilantro and chopped peanuts (if using).
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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