When I eat at Thai restaurants, I’m always so impressed with the beautiful presentation, the enticing aromas, and all of the complex flavors of the dishes.
Thai dishes often feature a wide variety of different veggies, greens, and fresh herbs, so I know that there’s a ton of nutrition involved in this type of cuisine too.
So I definitely wanted to start experimenting with some Thai-inspired dishes at home, but I did want to start with ingredients that feel familiar and approachable.
A dish that’s easy to cook on a weeknight and fool-proof to prepare.
I ended up with this simple one-dish dinner that’s cooked in the oven.
It’s made with flaky white fish and fresh, crisp veggies like bell pepper, carrots, and green onions.
And topped with a curry sauce that’s filled with the bright, subtle flavors of lime, garlic, coconut milk, curry powder, and crushed red pepper flakes.
Simple as it is to throw together, this dish looks pretty impressive because of all of the bright, vivid colors (which indicate a wide variety of different nutrients and antioxidants in the dish as well!)
And the rich aroma of the curry sauce, warm from the oven, is very enticing too.
Just toss the ingredients into a baking dish, cook it in the oven, serve it over white rice (which really soaks up all of the yummy coconut curry sauce), and you’ve got something unique and new for dinner that’s also easy to pull off!
Here is the complete printable recipe:
- Serving size: 4
- Calories: 344
- Fat: 22.6g
- Saturated fat: 8.6g
- Carbohydrates: 9.2g
- Sugar: 4g
- Sodium: 117mg
- Fiber: 3.2g
- Protein: 27.8g
- Cholesterol: 62mg
Beta carotene (from carrots) - powerful antioxidant that strengthens immune system, supports healthy eyes and strong vision, and builds smooth, radiant skin
Citric acid (from lime) - burns fat, boosts metabolism
Curcumin (from curry powder) - powerful antioxidant that strongly supports a healthy immune system, a healthy heart, and strong brain function
Lauric acid (from coconut milk) - supports a strong and robust immune system
Lutein (from green onions) - supports sharp, clear vision
Vitamin A (from bell pepper, carrots) - a powerful nutrient for clear, smooth, supple,
Vitamin C (from bell pepper) - detoxes the body, protects against free radicals and
pollution, builds a strong and healthy immune system, promotes clear and smooth skin
Vitamin K (from green onions) - helps build strong and healthy bones, keeps skin
clear, supple and smooth
Total Time: 50 minutes
Hands-On Time: 20 minutes
Cook Time: 30 minutes
Yield: 4 servings
- 2 cloves garlic, minced
- ½ cup coconut milk
- ¼ cup sunflower oil (or substitute other neutral oil such as almond oil or organic canola oil)
- 1 lime, freshly squeezed
- 1½ tablespoons curry powder
- ¼ teaspoon crushed red pepper flakes
- 1 bell pepper, diced
- 1 cup shredded carrots
- 4 green onions (scallions), chopped
- 1 pound wild-caught, certified sustainable cod (or other white fish such as haddock or halibut), cut into four equally sized portions
- ¼ cup basil, chopped
- Preheat oven to 400 degrees F.
- To a medium baking dish, add the garlic, coconut milk, oil, lime juice, curry powder, and crushed red pepper flakes. Add a pinch of salt, and whisk ingredients until sauce is well combined.
- Add the bell pepper, carrots, and green onions, and season thoroughly with salt. Stir until vegetables are well coated with sauce and evenly distributed through the dish.
- Cover the baking dish and cook for 15 minutes.
- Remove dish from oven and carefully remove cover. Season the fish with salt, and nestle each piece of fish into the baking dish so that no two pieces of fish are overlapping.
- Cover the baking dish and cook for about 15-18 minutes longer, or until fish is flaky, white, and opaque through the center.
- Transfer fish to serving plates and add heaping spoonfuls of vegetables and coconut curry sauce. Top with chopped basil. Serve over rice.
And for the step-by-step instructions…
Begin with these key ingredients.
And preheat the oven to 400 degrees F.
Then prep a few veggies.
Start with garlic.
Hold your knife horizontally over a couple of cloves of garlic and press down, breaking the skin apart.
Then peel off the skin and run your knife through the garlic in every direction, mincing it up.
Next, grab a red bell pepper and hold it upright on the cutting board.
Slice down the pepper along each side of the stem, cutting the pepper into four pieces.
Toss the stem and seeds into the trash.
Then dice up the pepper.
Next, grate a few carrots.
I use a shortcut and buy pre-shredded carrots to save time.
Then grab a few green onions (scallions), which are one of my favorite ingredients in this recipe.
They add a light, delicate oniony flavor to the dish.
Just chop off the root ends as well as the dark green tips.
Then roughly chop up the scallions.
Also grab a lime, cut it in half, and squeeze all of the juice from it.
Next, it’s time to make the coconut curry sauce!
Grab a medium-sized baking dish (I love using a glass casserole dish like this one, since glass is long-lasting, durable, and won’t leach chemicals into foods).
Add a bit of coconut milk (I recommend full-fat coconut milk rather than the light version for a thicker and more flavorful sauce).
Also add a bit of oil.
I used sunflower oil since it has a very neutral flavor (or substitute another neutral oil such as almond oil or organic canola oil).
Then add plenty of curry powder (find it in the spice aisle of the grocery or just get it online), which is a key ingredient in this dish.
And a pinch of crushed red pepper flakes to add a hint of spiciness.
Next, add the lime juice, the minced garlic, and a pinch of salt.
And whisk it all up until the sauce is smooth and well combined.
Then toss in the bell pepper, carrots, and green onions, and season the vegetables thoroughly with salt.
Stir it all up until all of the vegetables are well coated with the curry sauce.
And cover the baking dish (just use aluminum foil to cover if your baking dish doesn’t have an oven-safe lid) and cook until the veggies are softened.
Meanwhile, as the vegetables cook in the oven, grab some fresh basil leaves.
Pile them on top of each other, roll them up, then cut thin slices, creating ribbons of basil.
Set the chopped basil aside for later.
Then grab some cod (or substitute another firm white fish such as haddock or halibut) and cut it into four equally sized portions.
Season the fish well with salt.
Remove the baking dish from the oven and very carefully remove the cover.
And nestle each piece of fish into the baking dish so that they’re evenly placed throughout the dish, and no two pieces are overlapping.
Next, cover the baking dish and toss it back into the oven.
Cook until the fish is flaky, white, and opaque through the center.
Then transfer the fish to serving plates and add plenty of heaping spoonfuls of the vegetables and coconut curry sauce.
And grab the chopped basil to top off each plate.
I love to serve this dish over rice, which really soaks up lots of the flavorful sauce.
With all of the bright, vivid colors, this dish just looks pretty and really appetizing too.
The curry powder adds such an enticing aroma as well.
And there are many subtle flavors in every bite – a bit of sweetness and richness from the coconut milk, crispness and freshness from the veggies and basil, a hint of tartness from the lime, and a bit of spiciness from the crushed red pepper flakes.
Overall, the flavors are subtle, light, and really fresh tasting.
It’s something easy and fool-proof – yet different and unique – for dinner!