Gutsy Broad’s Coconut Fish

This recipe for Gutsy Broad’s Coconut Fish is a bit of work in progress.  I had wanted to develop something that had a bit of a different flavour (with a limited variety of ingredients, I didn’t want all my food tasting the same!), was easy to make, and was very, very gentle on my tummy.  When I have an IBS flare up this is one of my go-to recipes – I put it together after learning about the FODMAP diet this spring.

Yummy and gentle on the Tummy.
Yummy and gentle on the Tummy.

I had read that coconut and ginger are both good for the digestion system, so I wanted to incorporate both.  You can change this up a bit, to suit yourself.  I did find that I needed more salt than I was used to adding to food.  I think I’ve discovered just how much salt is in prepared foods now that I am making everything from scratch!  My taste-buds miss salt, so I’m slowly trying to wean myself off it (that being said, when I’m feeling icky, I crave salty foods!).

At the time I put this recipe together, I was mourning the loss of Indian curry dishes from my diet.  Too much butter, garlic and onions!  I found that pre-packaged curry spice mixes often have garlic and onion in them, so I experimented with just using the Tumeric, wich has a mild flavour but gives the dish a very curry yellow colour.

This FODMAP friendly recipe serves 2 to 4 people, depending on how big your serving sizes are.  It takes about 25-30 minutes to prepare.  The Son is suspicious of curry sauce, so I pan-fry the fish in a separate pan and add to the sauce at the end.  You could easily modify the reicipe and cook it all in one skillet.

Gutsy Broad’s Coconut Fish

  • 4 fillets of fish, chopped into large chunks. (I use whatever I have on hand – salmon, basa, cod, even shrimp (though shrimp takes a shorter time to cook))
  • Olive oil
  • 5-6 medium tomatoes, diced
  • 1 Tbsp grated ginger
  • 1 Tbsp Tumeric (more or less to taste)
  • 1 Tsp paprika and or chili powder (optional)
  • Salt and pepper
  • 1 can coconut milk
  • 1-2 handfuls of washed and chopped spinach (optional)
  • 1 red or green bell pepper, chopped (optional)
  • dash of lime juice (optional)

In skillet, sauté the fish in olive oil until cooked and a bit crispy.  It will get very crumbly, but this is ok.

In another skillet, start with sautéing the tomatoes, ginger, and spices in olive oil.  It will get very liquidy, but keep boiling until all the moisture has been steamed off (otherwise this dish is too watery).  Add the pepper and spinach if desired and sauté for a minute or two.  Add the coconut milk and cooked fish and then heat through.  Sprinkle with lime juice if desired.

I serve this with rice or quinoa, and have a side of broccoli or carrots.

If you have a picky eater (ha!  That’s coming from someone who’s following a FODMAP diet!) like The Son, I reserve some coconut milk and heat it with some pan-fried fish, salt and pepper.  Served over rice with a side of veggies, it’s pretty good.  Once his taste buds mature, I’ll be able to do this all in one pan, which will make the washing up easier.

Next post I hope to update you on my ongoing efforts to keep my symptoms in check.  We’ll see what I’m trying and how I’m doing…