Low FODMAP Fish Curry Recipe

This creamy, fragrant Low FODMAP Fish Curry is made with tender white fish, light coconut milk, and fresh ginger, ready in just 30 minutes. The rich golden sauce thickens beautifully as the fish gently poaches, absorbing all the aromatic spices. I love how this recipe delivers bold restaurant flavors without any onion or garlic.

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What I Learned Making This

The biggest challenge with low FODMAP curries is replacing the deep, savory base that onions and garlic usually provide. I learned that using garlic-infused oil and sautéing the green tips of spring onions early gives you that essential aromatic foundation without the digestive upset.

Another surprise was how delicate the fish can be; my first attempt turned into fish soup because I stirred too vigorously. Now, I gently nestle the chunks into the simmering sauce right at the end and let the residual heat finish the job.

Low FODMAP Fish Curry Ingredients

• 2 tbsp garlic-infused oil
• 1 bunch spring onions (green tops only), chopped
• 1 tbsp fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp mustard seeds (optional)
• 400g can chopped tomatoes (ensure no onion/garlic added)
• 400ml can light coconut milk
• 500g firm white fish fillets (like cod, haddock, or snapper), cut into 3cm chunks
• 100g baby spinach leaves
• Juice of 1/2 lime
• Fresh coriander (cilantro), for garnish
• Salt and pepper, to taste

How To Make Low FODMAP Fish Curry

1. Sauté Aromatics: Heat the garlic-infused oil in a large deep pan over medium heat. Add the green spring onion tops, grated ginger, and mustard seeds, cooking for 2 minutes until fragrant.
2. Toast Spices: Stir in the turmeric, cumin, and coriander, cooking for another minute to release their oils to prevent a powdery taste.
3. Build the Sauce: Pour in the chopped tomatoes and light coconut milk, stirring to combine. Bring the mixture to a gentle bubble, then reduce heat and simmer for 10 minutes to thicken slightly.
4. Poach the Fish: Gently place the fish chunks into the sauce, ensuring they are submerged. Cover and simmer on low for 5-7 minutes until the fish is opaque and flakes easily.
5. Finish and Serve: Stir in the spinach leaves until wilted, then squeeze in the lime juice. Season with salt and serve immediately topped with fresh coriander.

Recipe Tips

• Choose Firm Fish: Use varieties like cod, halibut, or snapper that won’t disintegrate in the sauce. Delicate fish like sole will break apart too quickly.
• Check Your Coconut Milk: Canned light coconut milk is generally safe in larger quantities (up to 500g) compared to full-fat versions which have a stricter limit (usually 60g) due to sorbitol.
• Don’t Over-Stir: Once the fish is in the pan, use a spoon to gently spoon sauce over it rather than stirring, which keeps your fish chunks intact.
• Garlic Oil Safety: Ensure you use a commercial garlic-infused oil or homemade oil that has been strained perfectly, as the fructans are not oil-soluble but are present in the garlic solids.

What To Serve With Low FODMAP Fish Curry

Steamed basmati or jasmine rice is the perfect vessel for soaking up the creamy turmeric sauce. If you want a bit of crunch, serve with plain papadums, which are typically made from lentil flour and are FODMAP friendly.

How To Store

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. While you can freeze this curry for up to a month, the texture of the fish may become slightly dry upon reheating, so fresh is best.

FAQs

• Can I use frozen fish?
  Yes, ensure the fish is fully defrosted and patted dry before adding it to the curry. If you add it frozen, it will release too much water and dilute the sauce.
• Is coconut milk low FODMAP?
  Canned coconut milk is low FODMAP in specific serving sizes. Light coconut milk allows for a larger serving size per person than full-fat coconut milk, which is why we use it here.
• Can I add other vegetables?
  Absolutely, green beans or zucchini rounds are great low FODMAP additions. Add them in step 3 along with the tomatoes to ensure they cook through.

Try More Recipes:

• Crispy Low FODMAP Chicken Nuggets Recipe
• Low FODMAP Mashed Sweet Potatoes Recipe
• Low FODMAP Hamburgers Recipe

Nutrition

• Calories: 320
• Total Fat: 18g
• Saturated Fat: 9g
• Cholesterol: 60mg
• Sodium: 350mg
• Total Carbohydrate: 12g
• Protein: 28g