Thai Curry-Coconut Fish Casserole with Cauliflower and Brown RiceCourse: One Pot Meal, Main DishesCuisine: Thai, AsianDifficulty: Easy
This wonderful creamy casserole is very quick and very easy to prepare plus it offers you many wholesome ingredients. My family absolutely adores this way of preparing fish.
Tip: You need a hand blender or food processor for the elaboration of this dish.
4 fresh or frozen fillets of salmon or another white fish (800g)
400ml coconut cream
1 tbsp olive oil for greasing the baking dish
2 tbsp green curry paste
1 bunch fresh cilantro, chopped
Salt and Pepper to taste
For the rice:
150g brown basmati rice
1 teaspoon of salt for the water
- Preheat the oven to 200C. Grease a medium/sized baking dish.
- Cut the cauliflower into small florets and steam for a couple of minutes.
- Grease the baking dish with some olive oil. Place the fish fillets in the baking dish.
- Blend coconut cream, salt, pepper, curry paste and chopped cilantro with a hand blender or in a food processor and pour over the fish fillets.
- Add the cauliflower to the casserole and blend with the coconut-curry cream.
- Serve with brown basmati rice.
- The good thing about SALMON: its protein not only contributes to muscle development. Fish is also high in fat, which is a good thing: its omega-3 fatty acids protect the heart and blood vessels and lower cholesterol levels. Fat-soluble vitamins A, D and E are also concentrated in salmon meat. They promote night vision, strengthen bones and allow blood to flow smoothly.
- CAULIFLOWER belongs to the group of cruciferous vegetables. There is quite often a misconception that because cauliflower is white, it does not have the same nutritional benefit as its greener relatives. This is certainly not the case. It contains a high amount of Vitamin C, K and B group vitamins and is extremely rich in phytonutrients.
- The nutrients you can get from COCONUT MILK are mostly phosphorus, magnesium, folate and saturated fats from lauric acid. You can also get a fair amount of vitamin E, vitamin K, thiamine, vitamin B6, pantothenic acid, choline and calcium! Coconut is rich in polyphenols and phenolic acids, which are great antioxidants! These can effectively fight oxidative stress — the culprit behind many age-related diseases such as Alzheimer’s, Parkinson’s, dementia, heart failure and certain cancers.
- BROWN RICE is significantly richer in minerals than polished rice. It scores particularly well when compared to its calcium, iron, magnesium, and phosphorus content. In addition, it is a step ahead when it comes to B vitamins, which are important for your nerves and brain, among other things. Grains are high in satiety carbohydrates and contain some protein. Hulled brown rice also provides fiber and a healthy dose of B vitamins.
- Tip: Remember, for weight loss you may only add two tablespoons of carbohydrates per serving, about 30g.