Fast & Easy Thai Coconut Curry with Fish, Tofu, and Greens

  • 2 Minutes Read
  • Oct 11, 2019

This is my favorite low calorie meal to make when I want something hot and savory but don't have a lot of time. This recipe cooks in about 20 minutes with very little prep time.

Fast & Easy Thai Coconut Curry with Fish, Tofu, and Greens

My favorite low calorie meal - hot, savory and quick

Thai Coconut Curry with Fish, Tofu, and Greens is my favorite low calorie meal to make when I want something hot and savory but don't have a lot of time. This recipe cooks in about 20 minutes with very little prep time. Although this recipe has fish and tofu, it works equally well with chicken. If you don't like tofu, then don't add it - just double the amount of fish. This recipe also works well with just tofu.

This recipe is a modified version of Cooking Light's Thai Coconut Curried Salmon with Greens. Their original recipe is fabulous, so be sure to try that one too. I modified the original for simple reasons - I usually do not have clam juice in my pantry, watercress is really expensive where I live, and I already eat a lot of salmon so I wanted to experiment with other fish. I was delighted to find that either baby spinach and/or Swiss chard work equally well in this recipe.

Why I love this recipe:

It's Diabetes Friendly

This recipe has only 1 carb choice (15 grams total carbs) per serving. If you eat it with 1/3 cup of cooked brown rice, then the total carb count is still only 30 grams - about 2 carb choices. That is well within the meal carb goals for most folks with diabetes. Pair with a salad or add more non-starchy veggies to the recipe to make a wonderfully filling meal.

Thai Coconut Curry with Fish, Tofu, and Greens

Yield: 4 servings

Ingredients

Cooking Instructions

  1. Heat oil in a large nonstick pan over medium heat.

  2. Add onion and sauté for about 4 minutes.

  3. Add curry powder and sauté for another minute or so.

  4. Add light coconut milk, sugar, lime juice, minced ginger, minced garlic, and fish sauce.

  5. Bring to a boil (you might need to turn up the heat or cover pan) and then turn down the heat and simmer for about 3-5 minutes.

  6. Add tofu and fish, cover, and cook for about 5 minutes.

  7. Add chopped Swiss chard, cover, and cook for another 5 minutes or until the fish is cooked (flakes with a fork).

Tip: if you use both stems and leaves of Swiss chard, then put stems in along with tofu and fish so they soften up a bit.

Nutritional Content per Serving

Sodium Content

Since this is your main meal, 542 mg of sodium per serving is reasonable if your daily sodium target is 2300 mg or less. Be aware that if you increase the amount of fish sauce, chili garlic sauce, or add lemongrass paste, all of these items will increase the sodium content of the recipe.

This is one of 200+ dietitian-approved recipes that is now available with the Premium membership. If you want to add this recipe to your food diary, just type in "Oatmeal Casserole" as it is already entered and analyzed for you.

I hope you enjoy this recipe! Please share your own modifications with MyNetDiary members by posting ideas and tips in forum.

Originally published on 25 April 2018 Updated: October 11, 2019

Foods & Recipes->"Beans, Peas, & Soy" Foods & Recipes->Fish & Seafood
Katherine Isacks
Katherine Isacks, MPS, RDN, CDE - Registered Dietitian and Certified Diabetes Educator (CDE)

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