When it comes to eating healthy on a budget, I’m always looking for ways to make expensive ingredients go further. Fish, for example, is one of those items that can really add up, but it’s so good for you that I refuse to leave it off the menu. That’s why I love making this simple coconut hake curry, it’s budget-friendly, quick, and perfect for anyone following a low-carb lifestyle. When I’m fasting from meat and dairy, fish is often my go-to. For my family, this hake curry is favourite for fish days during a long fasting period. It’s light, packed with protein, and gives me the nourishment I need without leaving me feeling heavy. But fish can be expensive, which is why I like to get creative with recipes that stretch a small amount of fish into a full, satisfying meal.
Simple Coconut Hake Curry (Low-Carb & Budget-Friendly)
Ingredients:
- 400g hake fillets
- 2 fresh tomatoes, chopped
- 1 large onion, diced
- 2 tbsp tomato paste
- 2 garlic cloves, minced
- 1 tsp garam masala
- 1 tsp smoked paprika
- 1 tsp curry powder
- 2 tbsp coconut oil
- 1 cup coconut milk/cream
- Salt & pepper, to taste
Instructions:
- Heat coconut oil in a pan. Fry onion until golden, then add garlic.
- Add spices (garam masala, paprika, curry powder) and stir until fragrant.
- Mix in tomatoes and tomato paste. Cook until softened.
- Add coconut milk/cream and bring to a simmer.
- Gently place hake fillets into the sauce. Simmer for 8–10 minutes until cooked through.
- Season with salt and pepper. Serve warm with cauliflower rice or steamed greens.
Notes:
You can turn this into a one-pot dinner by adding vegetables to it.
This recipe is totally meat-free.
Nutrition (per serving)
- Calories: 280
- Carbs: 8g
- Protein: 28g
- Fat: 16g
Why I Love This Recipe
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Budget-friendly: Instead of needing a lot of fish per person, the curry sauce stretches it beautifully, so everyone gets a generous portion.
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Low-carb: No sugar, no flour, no heavy starches – just clean, wholesome ingredients.
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Quick to make: This is a one-pan recipe that comes together in under 30 minutes.
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Flexible: You can adjust the creaminess based on what you have. Once I used vegan mayo and water instead of coconut milk because I didnt have coconut, and it still turned out delicious, still with a coconut flavor from the coconut oil.
Budget-friendly: Instead of needing a lot of fish per person, the curry sauce stretches it beautifully, so everyone gets a generous portion.
Low-carb: No sugar, no flour, no heavy starches – just clean, wholesome ingredients.
Quick to make: This is a one-pan recipe that comes together in under 30 minutes.
Flexible: You can adjust the creaminess based on what you have. Once I used vegan mayo and water instead of coconut milk because I didnt have coconut, and it still turned out delicious, still with a coconut flavor from the coconut oil.
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| Coconut Hake Curry |
Serving Suggestions
Since I usually make this during fasting periods, I keep it light and wholesome. My favorite ways to serve it are:
Over cauliflower rice – keeps it low-carb and filling.
With a side of steamed spinach or green beans – adds nutrients without carbs.
Or simply in a bowl with just the curry sauce and fish – clean and simple.
If you’re not on a low-carb diet, you can enjoy it with rice (my family really loves it with rice), naan, or even roti
Bulk up the curry & stretch the fish even further
You can turn this into a one pot meal but adding vegetables.
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Baby marrows / zucchini – they absorb curry flavors beautifully and are low-carb.
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Spinach or Swiss chard – stir in at the end for extra nutrition and color.
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Green beans – keep their crunch and make the curry more filling.
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Cauliflower florets – add body to the sauce, almost like potatoes but without the carbs..
This coconut hake curry is proof that you don’t need expensive ingredients to eat well while following a low-carb diet. Fish gives you the protein and nutrition your body needs, while the curry sauce stretches a small amount of hake into a full, comforting meal.
I love how adaptable it is, coconut milk makes it creamy and rich, but if I’m out, I just cream it with mayonnaise and add vegetable stock or even water and it works beautifully. It will still have the coconut flavor if I fry with organic coconut oil. It’s one of those recipes that’s simple, quick, and always satisfying.
Eating healthy on a budget doesn’t have to be complicated. Sometimes, it’s just about knowing how to make simple swaps and stretch what you already have. Tyr it out and let me know what subsitutions you made and how it turned out.
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