Florencia Baldini Last Updated on July 6, 2026If you’re craving something comforting but still want to hit your nutrition goals, this recipe is exactly what Dinner in 20 is all about.
Episode 4 is this Thai Coconut Cod Curry: flaky cod gently poached in a creamy coconut curry with plenty of colourful vegetables and wholesome brown rice. It’s rich, fragrant and incredibly satisfying, yet packed with protein and fibre to keep you full for longer.
The best part? Everything cooks in one pan, making it perfect for those evenings when you want a nourishing homemade dinner without spending ages in the kitchen.
Welcome to Dinner in 20
If you’re anything like me, by 6pm you’re hungry, tired and the last thing you want is to spend an hour in the kitchen.
That’s exactly why I created Dinner in 20: a series of healthy dinners that are ready in 20 minutes or less, without compromising on flavour or nutrition.
Episode four is Thai Coconut Cod Curry. It’s flavourful, light, satisfying and made with simple supermarket ingredients that come together in less than 20 minutes!
Why You’ll Love This Recipe
- Ready in 20 minutes
- One-pan dinner
- High in protein
- Good source of fibre
- Naturally dairy-free
- Perfect for busy weeknights
- Great for meal prep
Why This Dinner Works
One thing I always try to do in this series is build meals that are as nutritious as they are delicious.
This bowl gives you 36g of protein from the cod to help keep you satisfied, 7g of fibre from the vegetables and wholegrain rice to support gut health, and healthy fats from the coconut milk and sesame seeds. Rather than relying on lots of cream or butter, the coconut milk creates a silky, comforting sauce while still letting the fresh ingredients shine.
It’s proof that healthy dinners don’t have to be complicated—they just need a few good ingredients cooked well.
Flo’s Tips
- Different curry pastes vary quite a bit in spice, so adjust the amount to suit your taste. I found 1 tablespoon a little too spicy, so I’d recommend starting with 2 teaspoons and adding more if needed.
- Cod works beautifully in this recipe, but any firm white fish, such as haddock, pollock or hake, will work just as well.
- If you like a bit of heat, finish with a drizzle of chilli oil. For a lighter option with a lovely nutty crunch, sprinkle over some toasted sesame seeds instead.
Storage
Store any leftovers in an airtight container in the fridge for up to 2 days.
Reheat gently in the microwave or on the hob until piping hot. I don’t recommend freezing, as the cod can lose its delicate texture once thawed.
Frequently Asked Questions
Can I use frozen cod?
Yes. Simply thaw it completely and pat it dry before cooking.
Can I use another fish?
Absolutely. Salmon, haddock or prawns all work beautifully.
Is this recipe spicy?
It has a gentle warmth, but some red curry pastes are much hotter than others. If you’re unsure, start with 2 teaspoons and add more to taste.
Can I make it ahead?
Yes! It reheats well for lunch the next day, although the broccoli will soften slightly.
More Healthy Dinner
Thai Coconut Cod Curry
Ingredients
- 1 medium onion, finely chopped
- 2 garlic cloves, grated
- 2 medium carrots, chopped
- 150 g Tenderstem broccoli, roughly chopped
- 2 cod loins, or any firm white fish
- 1 x 400ml can light coconut milk
- 2 tsp chicken stock powder, ( I used OXO cubes)
- 2 tsp–1 tbsp Thai red curry paste, to taste
- 1 tsp fish sauce
- 190 g Merchant Gourmet cooked brown rice
- 1 tbsp toasted sesame seeds
Optional
- Chilli oil
- Fresh coriander
- Lime wedges
Instructions
- Heat a large frying pan or sauté pan over a medium heat.
- Add the onion and cook for 4–5 minutes until soft and translucent.
- Stir in the garlic, carrots and Tenderstem broccoli and cook for 3–4 minutes, stirring occasionally.
- Add the red curry paste and stir well to coat the vegetables.
- Pour in the coconut milk and mix until smooth.
- Nestle the cod into the sauce, cover with a lid and cook for 8–10 minutes, or until the fish flakes easily with a fork.
- Stir in the cooked brown rice and cook for a further 2 minutes until heated through.
- Divide between two bowls and finish with toasted sesame seeds or a drizzle of chilli oil, if using.
Notes
- Different curry pastes vary quite a bit in spice, so adjust the amount to suit your taste. I found 1 tablespoon a little too spicy, so I’d recommend starting with 2 teaspoons and adding more if needed.
- Cod works beautifully, but any firm white fish, such as haddock, hake or pollock, works just as well.
- If you like a bit of heat, finish with chilli oil. For a lighter option with a lovely nutty crunch, sprinkle over toasted sesame seeds instead.
- Store leftovers in the fridge for up to 2 days.
Nutrition (Per Serving)
Calories: 568 kcalCarbohydrates: 44g
Protein: 36g
Fat: 27g
Fibre: 7g