Curry with Baby Potatoes, Cauliflower & Cod
Baby potatoes and cauliflower get a 4-minute head start in boiling water before joining cod and curry powder in a coconut milk simmer. That two-stage approach is what turns eight ingredients into a complete dinner in 15 minutes — the vegetables are already tender by the time the sauce comes together.
One pan after the boil, and a plate carrying 34g of protein and 17g of fiber. The frozen cod thaws while you prep, the frozen peas drop in at the end, and the curry powder meets olive oil and coconut milk without a single complicated step.
Baby potatoes and cauliflower get a 4-minute head start in boiling water before joining cod and curry powder in a coconut milk simmer. That two-stage approach is what turns eight ingredients into a complete dinner in 15 minutes — the vegetables are already tender by the time the sauce comes together.
One pan after the boil, and a plate carrying 34g of protein and 17g of fiber. The frozen cod thaws while you prep, the frozen peas drop in at the end, and the curry powder meets olive oil and coconut milk without a single complicated step.
Ingredients
- cod fillet (frozen) 1
- baby potatoes 227 g
- cauliflower florets 196 g
- olive oil 15 ml
- curry powder 4 g
- coconut milk 75 ml
- water 59 ml
- garden peas (frozen) 112 g
Method
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Allow the cod to thaw on a small plate.
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Put the baby potatoes and cauliflower in a pot with plenty of water and pre-cook for 4 minutes. Then drain.
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Heat the oil in a pan. Cook the cod fillet for 3 minutes. Add the cauliflower, baby potatoes and curry, and cook for a minute. Then add the coconut milk and water to the pan. Let the mixture simmer with the lid on for about 5 minutes. If needed, add a dash more water. Add the garden peas in the last 2 minutes and heat them through.
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Season with pepper and salt and serve on a deep plate.
When you add the curry powder to the pan in step 3, stir it into the olive oil and let it cook for the full minute before pouring in the coconut milk. A crossover trial found that turmeric powder consumed with fat delivered 44 times more curcumin to the bloodstream than the same dose without fat — and this step puts turmeric directly into olive oil, then into coconut milk. Two fat carriers, one after the other.
Baby potatoes scored highest of all 38 foods tested on the only published Satiety Index — a score of 323%, more than three times the baseline. The starch, water content, and fiber in boiled potatoes make them the most filling common food ever measured in a controlled lab setting.
Satiety Index (Holt et al., 1995) · DOIWhy This Works
Behind this recipe
Can I use fresh cod instead of frozen?
Yes. Skip step 1 entirely and add the fresh fillet straight to the hot pan. Fresh cod may cook slightly faster, so check it after 2 minutes before adding the vegetables and curry powder.
Why do the potatoes and cauliflower go into boiling water first?
Baby potatoes need more time to soften than cod needs to cook. The 4-minute head start in boiling water means the potatoes are already nearly tender when they join the pan, so everything finishes together in the 5-minute coconut milk simmer without overcooking the fish.
Does the curry powder contain enough turmeric to matter?
Standard curry powder is roughly 20–40% turmeric by weight. At 4 grams, that is about 1–2 grams of turmeric. A crossover trial found that turmeric in a fat-containing meal delivered 44 times more curcumin to the bloodstream than without fat. This recipe stirs the powder into olive oil first, then adds coconut milk — two fat carriers in sequence.
Read the full evidence review
