Weight Loss Dietitian Blog

Fast & Easy Thai Coconut Curry with Fish, Tofu, and Greens

My favorite low calorie meal – hot, savory and quick

Thai Coconut Curry with Fish, Tofu, and Greens is my favorite low calorie meal to make when I want something hot and savory but don’t have a lot of time. This recipe cooks in about 20 minutes with very little prep time. Although this recipe has fish and tofu, it works equally well with chicken. If you don’t like tofu, then don’t add it – just double the amount of fish. This recipe also works well with just tofu.

This recipe is a modified version of Cooking Light’s Thai Coconut Curried Salmon with Greens. Their original recipe is fabulous, so be sure to try that one too. I modified the original for simple reasons – I usually do not have clam juice in my pantry, watercress is really expensive where I live, and I already eat a lot of salmon so I wanted to experiment with other fish. I was delighted to find that either baby spinach and/or Swiss chard work equally well in this recipe.

Why I love this recipe:

    • It takes only 20 minutes or less to make.


    • Leftovers freeze well.


    • Tastes great with rice but it can stand on its own.


    • It is a warm and savory comfort dish


  • It is a very satisfying dish – I do not feel hungry after eating it.

It’s Diabetes Friendly

This recipe has only 1 carb choice (15 grams total carbs) per serving. If you eat it with 1/3 cup of cooked brown rice, then the total carb count is still only 30 grams – about 2 carb choices. That is well within the meal carb goals for most folks with diabetes. Pair with a salad or add more non-starchy veggies to the recipe to make a wonderfully filling meal.

Thai Coconut Curry with Fish, Tofu, and Greens

Yield: 4 servings


    • 2 teaspoons vegetable oil of choice


    • 1 cup sliced onions


    • 2 teaspoons curry powder


    • 1 (13.66 fl oz or 403 ml) can light coconut milk


    • 4 teaspoons sugar


    • 1 tablespoon lime juice


    • 1 tablespoon minced ginger (fresh or bottled)


    • 2 teaspoons minced garlic (fresh or bottled)


    • 1/2 teaspoon chili garlic sauce (chili paste with garlic)


    • 1 tablespoon fish sauce


    • 8 oz fish (your choice), raw


    • 1 package of silken tofu (about 455 g)


  • 6 cups Swiss chard (about 8 oz), cleaned and chopped

Cooking Instructions

    1. Heat oil in a large nonstick pan over medium heat.


    1. Add onion and sauté for about 4 minutes.


    1. Add curry powder and sauté for another minute or so.


    1. Add light coconut milk, sugar, lime juice, minced ginger, minced garlic, and fish sauce.


    1. Bring to a boil (you might need to turn up the heat or cover pan) and then turn down the heat and simmer for about 3-5 minutes.


    1. Add tofu and fish, cover, and cook for about 5 minutes.


  1. Add chopped Swiss chard, cover, and cook for another 5 minutes or until the fish is cooked (flakes with a fork).

Tip: if you use both stems and leaves of Swiss chard, then put stems in along with tofu and fish so they soften up a bit.

Nutritional Content per Serving

  • 237 Calories
  • 12 g total fat: 6 g saturated fat
  • 15 g total carb: 2.5 g fiber, 7 g sugar
  • 17 g protein
  • 542 mg sodium
  • Good source of vitamins A, C, K, selenium, and potassium

Sodium Content

Since this is your main meal, 542 mg of sodium per serving is reasonable if your daily sodium target is 2300 mg or less. Be aware that if you increase the amount of fish sauce, chili garlic sauce, or add lemongrass paste, all of these items will increase the sodium content of the recipe.

How to Copy This Recipe from MyNetDiary

I have already entered this recipe into MyNetDiary, so save the trouble of entering it from scratch. You can copy this recipe from “Dietitian” in MyNetDiary. Login to MyNetDiary via web program, go to Community, and then search “Dietitian” with “People” chosen in the drop down box. Click on “Dietitian” link. Scroll down Dietitian Personal Page and find Custom Catalog. Find “Thai Coconut Curry with Fish Tofu and Greens.” Copy recipe by clicking “copy” link on the right side of the screen. Once you do that, you can use that recipe in your own food log without having to enter it yourself. It is easy to search for that recipe if you use “from dietitian” in your name search thereafter.

If you have Premium membership, you can copy and customize recipes or foods. In web program, go to Food tab, tap “Log” in any meal row, then tap MyFoods, find the food or recipe and then choose “copy & customize” option. You can modify any field to fully customize the recipe (ingredients, yield, name, etc.).

I hope you enjoy this recipe! Please share your own modifications with MyNetDiary members by posting ideas and tips in forum.


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