Thai · dinner

Thai Yellow Fish Curry with Zucchini and Bok Choy

Thai Yellow Fish Curry with Zucchini and Bok Choy — from HK’s Keto & Low Carb Recipes's cooking video Watch how it’s made · 5:39

Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube

20 minServes 3357 kcal a serve
  • Keto (5.2 g net carbs a serve)
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Crustacea, Fish. Check labels on stock, sauces and spice mixes.

A quick fish curry thickened with grated zucchini rather than starch: about 31 g protein and about 5 g net carbs a serve, and rich in selenium and vitamin B12.

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Ingredients 8

Method

Tap a time to watch that step in the video.

  1. Heat the coconut oil in a wok and fry the yellow curry paste for about a minute until fragrant. 1:16
  2. Add about 50 ml of the coconut milk to make a curry base, then stir in the grated zucchini and cook for a minute so it melts into the sauce and thickens it. 1:41
  3. Add the bok choy and stir-fry briefly, then pour in the rest of the coconut milk and simmer 3–5 minutes. 2:14
  4. Add the fish pieces and simmer gently about 5 minutes, just until cooked through; don't overcook. Taste and add salt if needed. 2:41
  5. Garnish with coriander and serve. 3:09

Tip. Serve with cauliflower rice to keep it keto, or jasmine rice. Any firm fish works; the cook used a local white fish. Curry pastes vary in carbs, so check the label.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy357 kcal1,500 kJ
Protein31 g61% of a day
Fibre1.3 g5% of a day
Carbohydrate6.6 g5.2 g net · 2.6 g sugars2% of a day
Fat24 g20 g saturated31% of a day
Sodium740 mg32% of a day

Where the energy comes from one serve

  • Net carbs 6%
  • Protein 34%
  • Fat 60%

Fits keto: 5.2 g net carbs a serve, with 60% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High92%

51 µg a serve, mostly from firm white fish (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High55%

1.3 µg a serve, mostly from firm white fish (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C High34%

31 mg a serve, mostly from bok choy (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B6 High33%

0.6 mg a serve, mostly from firm white fish (60%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium High24%

103 mg a serve, mostly from firm white fish (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Iron High23%

4.1 mg a serve, mostly from coconut milk (67%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin K High20%

24 µg a serve, mostly from bok choy (62%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-3 Source19%

0.3 g a serve, mostly from firm white fish (80%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium Source16%

770 mg a serve, mostly from firm white fish (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate Source15%

62 µg a serve, mostly from bok choy (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Zinc Source14%

1.5 mg a serve, mostly from firm white fish (47%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A Source13%

116 µg a serve, mostly from bok choy (70%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

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Vitamin E9%

1.3 mg a serve, mostly from firm white fish (72%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium6%

82 mg a serve, mostly from bok choy (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D6%

1.2 µg a serve, mostly from firm white fish (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.