Recipes

Easy 15-minute Fish Curry Recipe

Inspired by Emily English, this high-protein fish curry recipe is packed with flavour and perfect for weeknight cooking

By Jess

Apr 3, 2026

Easy 15-minute Fish Curry Recipe — *Inspired by Emily English, this high-protein fish curry recipe is packed with flavour and perfect for weeknight cooking*

Hey there, I’m Jess ✨. On The Signature, I share reflections on beauty, routines, travel, wellness, culture, and everyday life. For those drawn to a calmer, more intentional way of living, I send a free newsletter each month on the 7th. You're welcome to join.

I love following Emily English, a British nutritionist from the United Kingdom and her weekly videos, with meal prep ideas. This could be a "Influenced by..." kind of post because Emily has inspired me to try new dishes and new forms of cooking.

The first thing Emily influenced me to buy was a set of airtight stainless-steel containers to store food. They can go straight into the oven, then cool down before being sealed and transported. They are also incredibly easy to clean.

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Secondly, I started incorporating cottage cheese in my eggs, an easy way to add more protein to a daily staple, as I rarely manage to reach my daily protein needs.

More recently, I saw a recipe I wanted to do straight away: a 15-minute fish curry. I was most intrigued as I only had fish curry at the restaurant and not as often as I have enjoyed them.

The recipe is simple, and I promise it only cooked for 15 minutes once all the ingredients were prepped. Let's dive in.

Ingredients for 2 servings

2 portions of white fish (Emily uses Cod, I used White Grouper)
1 courgette/zucchini, julienne peeled (I bought the peeler also influenced by Emily!)
1 large carrot, julienne peeled (I used a grated one as I already had it in my fridge and didn't want to waste)
2 portions of cooked brown rice (Emily uses a microwave pouch, I cooked this rice myself and had frozen it a few days before)

For the sauce:

1 can of light coconut milk (if you only have regular, use half and add the other half of water)
1 tablespoon of fish sauce
1 tablespoon of soy sauce
1 tablespoon of honey
1 lemongrass stalk (I didn't have any)
1 chicken stock

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Healthy tip: cooking and freezing rice before eating it can increase resistant starch and may reduce its glycaemic impact

*Emily English's Fish coconut curry - before turning on the stove*

Step 1

In a large skillet, spread the cooked brown rice across the base, then add the vegetables. I could not julienne the whole courgette, so I cut some cubes and added them as well. No waste!

Step 2

On top of the veggies, you put in the fish.

Step 3

You blend the sauce ingredients and you pour it over the whole pan, ensuring the fish soaks the sauce as well.

Step 4

Place the pan on the stove over medium heat for 15 minutes. When you open the pan, magic happens: the fish is beautifully cooked and the rice is bubbling with colours.

Step 5

Time to plate! Emily serves it with some chilli oil and fresh herbs.

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This was one of the most delicious meals I have ever made, full of colour and flavour. I cannot wait to do it again and to try other Emily English recipes.

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Nutrition per serving is around 490 kcal, with 36 g of protein and 4 g of fiber. If you want or need more fiber, add more veggies!

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