In the realm of comfort foods, few dishes evoke the warmth and vibrancy of Thai cuisine quite like a rich, aromatic red curry. This Thai Red Curry with Cod & Sweet Potatoes is a masterpiece of flavors and textures, designed to nourish both body and soul. It is a dish that marries the tender sweetness of sweet potatoes with the luxurious buttery texture of black cod, all enveloped in a velvety coconut milk sauce infused with Thai chile and red curry paste. This curry is not just a meal; it is a journey through the exotic and healing flavors of Southeast Asia, offering a powerful anti-inflammatory boost that warms you from the inside out.

Recipe: Anti-Inflammatory Thai Red Curry with Cod & Sweet Potatoes

Ingredients:

• 3 tablespoons unrefined coconut oil or olive oil
• 1 small yellow onion, chopped
• 2 cloves garlic, minced
• 2 teaspoons finely chopped fresh ginger
• 1 small Thai chile pepper, minced
• ⅛ teaspoon salt plus ¼ teaspoon, divided
• 3 tablespoons red curry paste
• 1 medium sweet potato, scrubbed and chopped (about 2½ cups)
• 1½ cups water
• 1 (13.5-ounce) can unsweetened coconut milk, well stirred
• 1½ cups frozen green peas
• 4 (5-ounce) skinless black cod fillets
• 1 tablespoon lime juice
• 1½ teaspoons fish sauce
• Fresh cilantro leaves for garnish (optional)

Instructions:

1. Prepare the Aromatic Base:Heat 3 tablespoons of oil in a large high-sided skillet or Dutch oven over medium heat. Add the chopped onion, minced garlic, ginger, minced Thai chile, and ⅛ teaspoon salt. Cook, stirring often, until the onion starts to soften, about 5 minutes. This step infuses the oil with the aromatic flavors of the vegetables and spices, creating a flavorful foundation for the curry.

2. Infuse with Curry Paste:Stir in 3 tablespoons of red curry paste and cook, stirring often, until the paste is darkened and fragrant, about 1 minute. The curry paste adds a rich, spicy depth to the dish, making it the star of the show.

3. Simmer the Curry:Add the chopped sweet potato, 1½ cups water, and the well-stirred coconut milk. Bring the mixture to a simmer over medium-high heat, then reduce the heat to medium-low. Cook, stirring occasionally, until the sweet potatoes are tender, about 15 minutes. The sweet potatoes add a natural sweetness and creamy texture to the curry, while the coconut milk provides a rich, velvety base.

4. Add Vegetables and Fish:Stir in 1½ cups of frozen green peas. Season the cod fillets with the remaining ¼ teaspoon salt and nestle them into the coconut milk mixture. Cover and simmer over medium-low heat, undisturbed, until the fish is just cooked through, about 7 to 8 minutes. The peas add a pop of color and heart-healthy vegetable protein, while the cod provides a luxurious, omega-3-rich texture.

5. Finish and Serve:Remove the curry from the heat and carefully transfer the fish fillets to four bowls. Stir in 1 tablespoon of lime juice and 1½ teaspoons of fish sauce into the coconut milk mixture, then divide the curry among the bowls. Garnish with fresh cilantro leaves, if desired. The lime juice adds a bright, tangy finish, while the fish sauce enhances the umami flavor.

A Culinary Journey Through Flavor and Nutrition

This Thai Red Curry with Cod & Sweet Potatoes is more than just a delicious meal; it is a celebration of vibrant flavors and powerful anti-inflammatory ingredients. Each element in this dish plays a crucial role in delivering a balanced and nourishing experience.

Black Cod: The Luxurious Protein

Black cod, also known as sablefish or butterfish, is the star of this dish. Its rich, buttery texture makes it a standout choice that pairs perfectly with the creamy coconut curry. Black cod is an excellent source of omega-3 fatty acids, which are known for their anti-inflammatory properties. These healthy fats help lower blood pressure, reduce triglycerides, and protect against blood clots, making black cod a heart-healthy choice.

Sweet Potatoes: The Fiber Powerhouse

Sweet potatoes add a natural sweetness and creamy texture to the curry, but their benefits go far beyond taste. These tubers are packed with fiber, including cholesterol-lowering soluble fiber and resistant starch. Resistant starch is a unique type of fiber that helps your gut fight inflammation, promoting overall digestive health. Sweet potatoes also contain vitamins A and C, which support immune function and skin health.

Green Peas: The Heart-Healthy Legume

Peas are a staple in this curry, adding a pop of color and a burst of heart-healthy vegetable protein. These legumes are an easy way to incorporate more plant-based protein into your meals, which can help lower your risk of heart disease and diabetes. Peas are also rich in vitamins and minerals, making them a nutritious addition to any dish.

Coconut Milk: The Creamy Base

Coconut milk provides the velvety base for this curry, adding a rich, tropical flavor. It is a versatile ingredient that pairs well with the spicy and aromatic elements of the dish. While coconut milk is high in saturated fat, it also contains medium-chain triglycerides (MCTs) that can have health benefits when consumed in moderation.

Expert Tips from the EatingWell Test Kitchen

Developing and testing this recipe in the EatingWell Test Kitchen, we uncovered several key tips to ensure the best possible result:

1. Choose the Right Curry Paste:Curry paste comes in shelf-stable jars or cans, and some varieties are higher in sodium than others. If sodium is a concern, check the labels and choose one with the least amount of sodium.

2. Cook Fish to Perfection:Fish is at its best when it’s just cooked through. To tell when your fish is done, it should flake easily with a fork in the center of the fillet and should no longer be opaque. An instant-read thermometer should register 130-135°F.

3. Experiment with Flavors:Don’t care for red curry paste? Green or yellow curry paste will work just as well. You can also swap out the sweet potatoes for butternut squash or carrots, and use edamame or green beans instead of frozen peas. This versatility makes the dish adaptable to your taste preferences and dietary needs.

Nutritional Highlights

This Thai Red Curry with Cod & Sweet Potatoes is a powerhouse of nutrition, delivering a balanced mix of protein, fiber, and essential vitamins and minerals. Each serving contains 679 calories, with 50 grams of fat, 25 grams of protein, and 33 grams of carbohydrates. The dish is rich in omega-3 fatty acids from the black cod, which support heart health and reduce inflammation. The sweet potatoes and peas add fiber and antioxidants, while the coconut milk provides a rich, satisfying base.

Frequently Asked Questions

1. Can I Substitute the Fish?Yes! While black cod is the star of this dish, you can use regular cod, salmon, halibut, or even shrimp. However, keep in mind that some swaps may lower the amount of omega-3s in the dish.

2. Is This Dish Healthy?Absolutely! This curry packs in plenty of vegetables, which contain fiber and antioxidants. Black cod is an excellent source of omega-3 fatty acids, and we keep sodium in check by using just the right amount of curry paste and adding salty ingredients like fish sauce at the end of cooking for a greater impact.

3. How Can I Serve This Dish?This curry is great on its own or served over brown rice or whole-grain noodles. It can also be garnished with fresh cilantro leaves for an extra burst of freshness.

This Thai Red Curry with Cod & Sweet Potatoes is a dish that embodies the true spirit of Thai cuisine—vibrant, aromatic, and deeply nourishing. It is a perfect example of how simple, high-quality ingredients can come together to create a meal that is greater than the sum of its parts. Whether you are looking to incorporate more anti-inflammatory foods into your diet or simply seeking a luxurious, heart-warming meal, this recipe is a perfect choice.

Its adaptability, nutritional benefits, and rich flavors make it a dish that can be enjoyed by all. So, the next time you find yourself in the kitchen, consider giving this Thai Red Curry a try. It might just become a staple in your culinary repertoire, a dish that nourishes both body and soul.