Fish is one of the best natural sources of omega-3 fatty acids and vitamin D—both crucial for maintaining bone density and joint flexibility. Omega-3s help reduce inflammation in joints, easing stiffness and pain, while vitamin D aids calcium absorption for stronger bones. When combined with turmeric, known for its powerful anti-inflammatory effects, this curry becomes a therapeutic and delicious dish.
Coconut milk adds creaminess while also contributing healthy fats that aid in nutrient absorption. Mild spices like cumin, coriander, and ginger complement the fish without overpowering its natural flavour. This curry is light, easily digestible, and works well as a balanced lunch or dinner.
It pairs beautifully with brown rice, red rice, or millet rotis, offering a complete meal rich in protein, healthy fats, and bone-supporting nutrients. Ideal for adults, seniors, and anyone looking to keep their bones and joints strong.
Marinate fish fillets with a pinch of turmeric and salt. Set aside for 10 minutes.
Heat oil in a pan, add mustard seeds and curry leaves. Let them splutter.
Add onion, garlic, ginger, and green chilli. Sauté until golden.
Add tomato, turmeric, coriander powder, and cumin powder. Cook until tomatoes soften.
Pour in thin coconut milk and bring to a gentle simmer. Add tamarind pulp (if using).
Add marinated fish pieces and cook for 8–10 minutes, until tender .
Stir in thick coconut milk and simmer for 2 minutes (do not boil).
Stir in thick coconut milk and simmer for 2 minutes (do not boil).
Garnish with coriander leaves and serve hot with rice or rotis.
Tips and Tricks
- Avoid overcooking fish; it should remain soft and flaky.
- Use fresh turmeric root instead of powder for added health benefits.
- For extra calcium, add drumsticks or spinach to the curry.
Frequently Asked Questions
Yes, but thaw completely before cooking. Fresh fish gives the best flavour.
Yes, replace with light yogurt for a tangy version.
Yes, thanks to omega-3 and turmeric, it helps reduce joint inflammation.
