Diabetes-Friendly Coconut Fish Curry with Jasmine Rice Alternative

Why This is Diabetes-Friendly:

✅ Lower glycemic impact: Cauliflower rice and quinoa reduce blood sugar spikes compared to Jasmine rice.

✅ Healthy fats: Olive oil and light coconut milk provide better fat balance.

✅ More fiber: Butternut squash, sweet potato, and extra veggies help regulate blood sugar.

✅ Reduced sodium: Using broth instead of added salt supports heart health.

Diabetes-Friendly Coconut Fish Curry with Jasmine Rice Alternative

RECIPE:

Serves: 4

Prep: 10 mins

Cook: 20 mins

Ingredients:

250g fresh cod or any other white fish, cut into bite-sized pieces

1 lime, juiced

1 tsp ground turmeric

2 tbsp extra virgin olive oil (instead of vegetable oil)

1 large onion, finely chopped

1 tbsp freshly grated ginger

3 garlic cloves, minced

2 tsp ground cumin

2 tsp ground coriander

½-1 tsp chilli flakes or to taste

2 tbsp tomato purée

1 cup light coconut milk (lower in saturated fat)

180ml low-sodium vegetable or fish broth (instead of water for extra flavor)

2 tbsp tamarind paste (optional)

1 cup butternut squash & sweet potato mix, steamed (for natural sweetness and fiber)

A handful of fresh coriander, roughly chopped

1 ½ cups cauliflower rice or quinoa (instead of white Jasmine rice)

Preparation:

📌 Marinate the Fish:

In a large bowl, season the fish with ½ tsp salt, freshly ground black pepper, half of the lime juice, and half of the turmeric. Gently mix and set aside.

📌 Cook the Aromatics:

Heat olive oil in a frying pan over medium heat. Add onions and cook until softened, about 8-10 minutes.

Stir in ginger, garlic, ½ tsp salt, remaining turmeric, cumin, coriander, and chili flakes. Cook for 2 minutes until fragrant.

Add tomato purée and cook for another minute.

📌 Add Vegetables:

In a heatproof bowl, microwave the butternut squash & sweet potato mix with a splash of water for 3 minutes until fork-tender.

Add to the pan with onion and spices, stirring well.

📌 Prepare the Coconut Sauce:

Pour light coconut milk and broth into the pan. Add tamarind paste (if using), a pinch of salt, and black pepper.

Simmer over medium heat for 10-12 minutes until thickened and fragrant.

📌 Cook the Fish:

Add the marinated fish to the sauce and cook for 4-6 minutes until the fish is opaque and cooked through.

Gently break the fish into chunky flakes with a wooden spoon.

📌 Finish & Serve:

Remove from heat, stir in remaining lime juice, and sprinkle with fresh coriander.

Serve immediately with cauliflower rice or quinoa for a diabetes-friendly meal.

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