Fish and Vegetable Curry
Dairy free, Egg free, Gluten Free, Nut free, Protein rich, Soy free
About the recipe
Fish and vegetable coconut curry that's easy to adapt for babies, toddlers and adults. Great for batch cooking & freezer-friendly.
With soft, flaky fish and tender vegetables simmered in gentle spices and creamy coconut, it’s perfect for little ones while still flavourful enough for the whole family. Whether you’re spoon-feeding, doing baby-led weaning, or plating up for older kids and adults, this dish covers all bases.
Serve it with rice for a filling dinner, puree it for babies starting solids, or offer soft veggie and fish pieces for self-feeders. It’s nourishing, iron-rich, packed with healthy fats and freezer-friendly too—perfect for those chilly nights where comfort food is a must.
Age suitable:
Suitable from 6 months+, once fish (allergen) has been introduced and tolerated – or you can use this recipe to introduce fish if you haven’t already.
Omit added salt for under 12 months.
For puree, blend with some sauce and bone broth to desired consistency.
For BLW, serve soft fish and vegetable strips.
Serving suggestions:
Serve warm with rice, couscous, or soft flatbread.
Puree for babies, or serve as-is for toddlers and older children.
Make it a full meal by pairing with soaked, cooked rice or adding a spoonful of yoghurt on top for extra cooling creaminess.
Storage tips:
Fridge friendly for up to 3 days.
Freezer friendly for up to 3 months—store in portioned containers and thaw gently before reheating.
Ingredients
600 grams rainbow trout (about 4 small fillets) or firm fish of choice (see notes)
2 medium potatoes
1 carrot
1 zucchini (medium)
1 cob of corn, kernels removed
1 brown onion
5 garlic cloves
1 knob of fresh ginger
1 teaspoon mustard seeds
1/4 teaspoon ground cardamom
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 cup tomato passata
1/2 cup water or bone broth
400 grams canned coconut cream
Salt and pepper to taste
2 tablespoons coconut oil for cooking
For the rice:
2 cups uncooked rice of choice
3 cups liquid (water or bone broth or coconut milk)
Optional: soak rice with 2 teaspoons apple cider vinegar for a few hours, rinse before cooking
Method
Finely dice the onion, garlic, and ginger. Cube the potato, zucchini, and carrot into even pieces. Remove corn kernels from the cob. For baby-led weaning, cut some vegetables into long finger shapes for easier grasping.
Heat coconut oil in a large pot over medium heat. Add the mustard seeds and allow them to pop, then stir in the onion, garlic, and ginger. Cook for 5 minutes, stirring often.
Add the cardamom, coriander, cumin, and turmeric. Cook for another 2 to 3 minutes until fragrant.
Stir in the potatoes and carrots. Cook for about 5 minutes.
Add the zucchini, corn, tomato passata, and water or broth. Simmer gently until vegetables are almost cooked through.
Pour in the coconut cream, then nestle the trout fillets into the sauce, cutting them into roughly two-finger-width pieces. Continue cooking over medium heat until the fish is fully cooked and the vegetables are tender, about 5 more minutes.
Season with salt and pepper to taste. Serve with rice, blend for puree, or spoon out portions for baby-led weaning.
Ingredient swaps:
Use any firm fish if rainbow trout isn’t available—salmon or barramundi work well too.
Swap the veggies based on what you have: sweet potato, green beans or peas are great options.
Use veggie stock if bone broth isn’t available.
Coconut cream can be replaced with full-fat coconut milk for a slightly lighter option.
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