Recipe: Gluten-Free Malaysian Style Fish Curry

Gluten-Free

Coeliac’s disease is a serious auto-immune condition that affects an average of approximately 1 in 70 Australians. The disease causes the patient’s immune system to react abnormally to gluten (a protein found in wheat, rye, barley and oats), causing damage to the small intestine. Furthermore, the damage to the small intestine can cause a number of other health complications, whilst also leading to various gastrointestinal and malabsorptive symptoms. However, it’s not all bad. Whilst Coeliac’s disease cannot be cured, it can be managed with a strict gluten-free diet.

Thankfully – the disease is so prevalent in today’s society, there are a number of organisations (such as Coeliac Australia) working to raise awareness and provide resources for those diagnosed.

So, in support of Coeliac Awareness Week (March 13-20), we’ve decided to mix it up and provide a gluten-free and coeliac-friendly recipe to take home to the family. This Malaysian Style Fish Curry is not only Coeliac-friendly but packs a real punch for taste and freezes well for an easy make-ahead meal!

Malaysian Style Fish Curry

Ingredients (Serves 10)

  • 2 tsp ground coriander
  • 1 1/2 tsp ground cumin
  • 1 1/2 tsp ground fennel seeds
  • Vegetable oil
  • 5 dried red chillies or 2 tsp chilli flakes
  • 1 small onion diced
  • 2 tbsp garlic
  • 1 tbsp fresh ginger
  • 2 tsp ground turmeric
  • 1 cinnamon quill
  • 3 cloves
  • 2 tbsp fish sauce (use a gluten-free brand such as Ayam or be sure to double-check ingredients as some brands are not gluten-free)
  • 2 tsp (firmly packed) grated palm sugar
  • 2x 400ml cans coconut milk
  • 1kg Whitefish
  • Rice to serve
  • Mixed vegetables (eg. broccolini, snow peas, bok choy, capsicum)

 Method

  1. Heat oil in a large saucepan and gently fry onion, garlic and ginger until soft.
  2. Add chilli, turmeric, coriander, cumin, fennel, cinnamon and cloves, gently fry for 2-3 mins or until fragrant.
  3. Add fish sauce, palm sugar, and 400ml coconut milk, and bring almost to boil.
  4. Reduce heat and simmer until reduced by half.
  5. Add remaining coconut milk to taste.
  6. Strain then season and bring to the boil.
  7. Cook fish in 180 degree Celsius oven on a tray lined with baking paper, approx. 10-15mins depending on thickness and type of fish chosen.
  8. Serve with rice and vegetables.

Looking for more healthy recipes for your family? Head over to our blog page! Or, for assistance managing a gluten-free diet, get in contact with one of our Accredited Practising Dietitians right away!