Fish curry with rice
Common food
Fish curry with rice is a fragrant, savory dish where tender pieces of fish are simmered in a spiced, often coconut-based gravy and served alongside fluffy steamed rice. The texture is a delightful contrast between the flaky, succulent fish and the soft, individual grains of rice, all coated in a rich, aromatic sauce. With only 107 kcal per 100g, it is a surprisingly light yet satisfying meal, offering a good balance of protein and carbohydrates for energy.
Calorie split: 15% protein · 57% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love fish curry with rice for its harmonious blend of complex spices—like cumin, coriander, and turmeric—with the mild, flaky fish, creating a deeply comforting and aromatic experience. It's a beloved staple across many cultures, offering endless variations and a sense of home-cooked warmth.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content from the rice can cause blood-sugar spikes, especially for those with insulin resistance or diabetes. To counteract this, pair the dish with a side of non-starchy vegetables like spinach or broccoli and use a smaller portion of rice. Additionally, some curries can be high in sodium; opt for low-sodium broth or reduce added salt, and ensure the fish is fresh to avoid any potential allergens like histamine.
Key benefits
- Provides lean protein from fish for muscle maintenance
- Good source of complex carbohydrates from rice for sustained energy
- Low in fat, especially when made with lean fish and minimal oil
- Contains anti-inflammatory spices like turmeric and ginger
- Can be a light yet filling meal due to its high water content in the curry
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In many coastal regions of India, the fish curry is traditionally cooked and served in a clay pot, which is believed to enhance the flavor and keep the curry warm for longer.
Full nutrition (USDA data · scales with serving)
| Water | 76.1 g |
| Energy | 107 kcal |
| Protein | 4.0 g |
| Total lipid (fat) | 3.4 g |
| Carbohydrate, by difference | 15.2 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 0.85 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 71.0 mg |
| Potassium, K | 179 mg |
| Sodium, Na | 309 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 7.4 ug |
| Vitamin C, total ascorbic acid | 5.4 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 33.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 17.3 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 33.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 281 ug |
| Carotene, alpha | 86.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 2713 ug |
| Lutein + zeaxanthin | 57.0 ug |
| Vitamin E (alpha-tocopherol) | 0.97 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 5.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.81 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.18 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 0.36 g |
| SFA 18:0 | 0.11 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.95 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 14.0 mg |
FAQ
Is fish curry with rice healthy?
Yes, it's generally healthy, providing lean protein, complex carbs, and beneficial spices. The low calorie count (107 kcal/100g) makes it suitable for weight management, but watch portion sizes and sodium levels.
Can I make fish curry with rice vegan?
You can make a vegan version by substituting fish with tofu or chickpeas and using vegetable broth. The rice remains the same, and you can keep the curry spices authentic.
What type of fish is best for fish curry?
Firm, white fish like cod, halibut, or snapper work well as they hold their shape in the curry. Oily fish like salmon can also be used for a richer flavor, but may alter the traditional taste.
How do I prevent the fish from breaking in the curry?
Add the fish towards the end of cooking and simmer gently. Avoid stirring too much, and use a wide pan to give the fish pieces space to cook without breaking.
Is fish curry with rice gluten-free?
Yes, it's naturally gluten-free if you use gluten-free ingredients like rice and avoid any wheat-based thickeners in the curry. Always check labels for hidden gluten in sauces or broths.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.07 kcal/g · 15% calories from protein · 1.0 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.