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Reach Recipe: Protein-Packed Goan Fish Curry

This tasty protein-packed Goan fish curry has lots of healthy, antioxidant spices.

1 tsp organic butter or coconut oil
1 large white onion, chopped
2 garlic cloves, finely chopped
2 green chilies, thinly sliced
20g fresh ginger, peeled and grated
2 tsps ground cumin
2 tsps ground turmeric
2 tsps garam masala
2 tsps ground coriander
2 cardamom pods, pierced
2 bay leaves
140ml full fat coconut milk
400g chopped tomatoes
50ml cold water
600g firm white fish, skin removed e.g. haddock fillet, river cobbler
Juice of half a lime
Small handful fresh coriander, chopped

Melt the butter / oil in a large saucepan over a medium heat.
Add the onion and sauté, stirring frequently for about 10 mins until softened.
Stir in the chilies, garlic, ginger, ground spices, cardamom seeds and bay leaves add cook for 1 minute.
Add the coconut milk, chopped tomatoes and water add bring to the boil. Reduce the heat, cover and simmer for around 5 minutes.
Stir well then add the fish and simmer part covered for 8-10 minutes or until the fish is cooked, stirring occasionally.
Stir in the lime juice.
Garnish with coriander and enjoy as a soup or serve with rice or sweet potato

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Serves 3
341 calories
13g fat
18g carbs
38g protein

For more help with nutrition and meal planning, check out our services for personal training and bootcamps in Leeds and Bradford.

Dan Sroda
Personal Trainer at Reach Personal Training
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.

As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!


The Reach Personal Training approach to health and fitness is no-nonsense but fun, friendly and motivating. We don’t do short-cuts or fad diets. Our FAT LOSS and BODY TONING training programmes are based on science and common-sense and they get long-lasting results.

If you hate the thought of drifting aimlessly from machine to machine around a commercial gym, with Jeremy Kyle on the TV, then get in touch today to enquire about our Private Personal Training & Group PT packages


Unit 9, Carr Mills, Business Park, 919 Bradford Rd, Birstall, Batley WF17 9JY