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Soups, stews & curries · 4 servings

Mild coconut fish curry with green beans & rice

Tender white fish and green beans in a gently spiced tomato-coconut sauce, served with fluffy rice.

Curries, stews & chilli
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Mild coconut fish curry with green beans & rice · Per serving (1 of 4)

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42 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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At a glance

All meals · 20 minutes active preparation · 45 minutes total · meal

Method range: 2–8 servings.

Contains: fish. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy
2213 kJ
Protein
37.2 g
Carbs
61.6 g
Fat
12.3 g
Iron
3.9 mg
Calcium
154.2 mg
Folate
133.9 µg
Vitamin C
22.8 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Ingredients

Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.

  • Dry white rice280 g
  • Tap water for the rice500 g
  • Blue grenadier or hoki fillets, raw600 g
  • Olive oil15 g
  • Brown onion, diced160 g
  • Fresh garlic, crushed12 g
  • Fresh ginger, finely grated20 g
  • Mild curry powder12 g
  • Ground cumin3 g
  • Paprika4 g
  • No-added-salt canned tomatoes, undrained400 g
  • Reduced-fat canned coconut milk300 g
  • Green beans, trimmed and halved300 g
  • Iodised salt2 g
  • Ground black pepper1 g
  • Lemon juice40 g
  • Baby spinach150 g

Method

  1. Rinse the rice. Put it in a medium saucepan with 500 g water. Bring to a boil, stir once, cover and reduce to the lowest heat. Cook for 12 minutes, turn off the heat and leave covered for 10 minutes. Fluff with a fork.
  2. Meanwhile, pat the fish dry and cut into 4 cm pieces. Keep it chilled while making the sauce. Heat the olive oil in a large deep frying pan over medium heat. Cook the onion for 6 minutes until soft and lightly golden.
  3. Add the garlic and ginger and cook for 1 minute. Stir in the curry powder, cumin and paprika for 30 seconds. Add the canned tomatoes and simmer uncovered for 7–9 minutes until thickened and a spoon leaves a brief trail.
  4. Stir in the coconut milk, green beans, iodised salt and pepper. Bring to a gentle simmer, cover and cook for 5 minutes. Nestle in the fish pieces in a single layer. Cover and gently simmer for 5–7 minutes, turning once, until the fish is opaque, flakes easily at its thickest point and is steaming hot throughout.
  5. Remove from the heat and stir in the lemon juice and spinach until the spinach just wilts. Taste the sauce, then divide the rice and curry between four bowls. Do not boil hard after adding the fish or coconut milk.

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Nutrition

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Mild coconut fish curry with green beans & rice · Per serving (1 of 4)

Choose a shortcut, or tick individual nutrients. The copied results use the amounts shown in this recipe or food.

42 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
NutrientAmountReference comparison
2213 kJCooking estimate incomplete—
37.2 gCooking estimate incomplete—
12.3 gCooking estimate incomplete—
8.5 gCooking estimate incomplete34%AI · reported contribution only
61.6 gCooking estimate incomplete—
154 mgCooking estimate incomplete15%RDI · reported contribution only
38 µgCooking estimate incomplete26%RDI · reported contribution only
3.9 mgCooking estimate incomplete22%RDI · reported contribution only
0.30 µgCooking estimate incomplete13%RDI · reported contribution only
134 µgCooking estimate incomplete33%RDI · reported contribution only
22.8 mgCooking estimate incomplete51%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.

MorselMetrics kitchen ideas · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.

  • Dry white rice: Whole-recipe edible weight.
  • Tap water for the rice: Whole-recipe edible weight.
  • Blue grenadier or hoki fillets, raw: Whole-recipe edible weight.
  • Olive oil: Whole-recipe edible weight.
  • Brown onion, diced: Whole-recipe edible weight.
  • Fresh garlic, crushed: Whole-recipe edible weight.
  • Fresh ginger, finely grated: Whole-recipe edible weight.
  • Mild curry powder: Use a mild blend; commercial blends vary, so check the label for allergens.
  • Ground cumin: Whole-recipe edible weight.
  • Paprika: Whole-recipe edible weight.
  • No-added-salt canned tomatoes, undrained: Whole-recipe edible weight.
  • Reduced-fat canned coconut milk: Check the product label for additives and allergen statements.
  • Green beans, trimmed and halved: Whole-recipe edible weight.
  • Iodised salt: Whole-recipe edible weight.
  • Ground black pepper: Whole-recipe edible weight.
  • Lemon juice: Whole-recipe edible weight.
  • Baby spinach: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition
  • Dry white rice: Rice, white, uncooked
  • Tap water for the rice: Water, tap
  • Blue grenadier or hoki fillets, raw: Blue grenadier (hoki), fillet, raw
  • Olive oil: Oil, olive
  • Brown onion, diced: Onion, mature, brown skinned, peeled, raw
  • Fresh garlic, crushed: Garlic, peeled, fresh, raw
  • Fresh ginger, finely grated: Ginger, peeled, fresh, raw
  • Mild curry powder: Curry powder
  • Ground cumin: Cumin (cummin) seed, dried, ground
  • Paprika: Paprika, dry powder
  • No-added-salt canned tomatoes, undrained: Tomato, whole, canned in tomato juice, no added salt, undrained
  • Reduced-fat canned coconut milk: Coconut, milk, canned, reduced fat
  • Green beans, trimmed and halved: Bean, green, fresh, raw
  • Iodised salt: Salt, table, iodised
  • Ground black pepper: Pepper, black, ground
  • Lemon juice: Juice, lemon
  • Baby spinach: Spinach, baby, fresh, raw

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