Thai Style Salmon Curry

This is the kind of dinner that makes healthy eating feel like a choice, not a compromise. It’s bold, vibrant, packed with veg, and loaded with proper protein. Big flavour, minimal fuss, and it still lands at 600 calories per portion including the rice. That’s what I call a win.

Thai Style Salmon Curry

This Thai Style Salmon Curry is weeknight comfort with a bit of swagger. It is creamy, fragrant, and packed with big, confident flavours that taste like you put in way more effort than you actually did.

It also happens to be seriously well balanced. Each portion comes in at roughly 600 calories including the rice, and delivers an impressive 56g of protein. That’s not accidental. It’s built that way. You get richness from the coconut milk, omega-3 goodness from the salmon, fibre and volume from a load of green veg, and enough carbs to keep you satisfied without tipping into food coma territory.

This is what I’d call “smart comfort food”. It feels indulgent, it looks impressive, but it works hard nutritionally.

Why this curry works

Thai curries are all about balance. Sweet, salty, sour, heat, freshness. When you get that right, you don’t need loads of ingredients or hours of simmering. The flavour builds quickly, and every component has a job.

Here’s what makes this one stand out:

1. Salmon instead of chicken

Salmon holds up beautifully in curry. It gently poaches in the coconut sauce, stays tender, and flakes into the broth slightly, enriching it even more. You don’t need to fry it hard or overcook it. Ten minutes of gentle simmering and it’s perfect.

Plus, salmon brings serious nutritional value. High protein, healthy fats, omega-3s. You’re not just eating something tasty, you’re feeding your body properly.

2. Light coconut milk

Using light coconut milk keeps the sauce creamy without pushing the calories too high. You still get that silky texture and subtle sweetness, but it stays balanced. That’s how this dish lands at 600 calories per portion including the rice.

It’s indulgent, but controlled.

3. Packed with veg

Tender stem broccoli, courgette, baby spinach. Three different textures, three different colours, loads of fibre and micronutrients. The greens bulk the curry out so you feel like you’re eating a generous bowl of food, not a small “diet portion”.

You get volume without excess calories. That’s the trick.

4. Protein that actually satisfies

At 56g of protein per portion, this isn’t just flavourful, it’s functional. That amount of protein helps with satiety, recovery if you train, and overall muscle maintenance. You’re not reaching for snacks an hour later.

This is dinner that keeps you full.

Building flavour properly

The secret to getting depth in a quick curry is blooming the paste.

When you cook the Thai green curry paste in coconut oil with garlic, ginger, and turmeric before adding liquid, you wake everything up. The aromatics soften, the spices release their oils, and the whole kitchen smells like you know exactly what you’re doing.

Two minutes. That’s it. But it makes all the difference.

Then the coconut milk and stock go in. The stock thins the coconut milk slightly so it doesn’t become heavy, and gives the sauce a savoury backbone.

When the salmon goes in skin-side down, it gently poaches. No aggressive boiling. Just a steady simmer. That keeps it tender and juicy.

At the end, the lime zest and juice sharpen everything. The soy sauce brings salt and umami. Thai basil adds freshness. And the roasted peanuts? Crunch. Always add crunch.

Healthy, but not boring

Let’s be clear. Healthy food should still taste incredible.

This isn’t bland. It isn’t “clean eating” beige. It’s bright green, creamy, fragrant, and punchy. The turmeric adds warmth and colour. The ginger brings heat without being overpowering. The lime cuts through the richness.

The vegetables aren’t overcooked to death. They stay vibrant and slightly crisp. That contrast against the soft salmon and creamy sauce makes it interesting.

When people say healthy food is boring, it’s usually because they’re not building layers. This dish has layers.

Perfect for weeknights

This whole thing is on the table in around 25 minutes. The rice cooks while the curry simmers. One large frying pan. Minimal washing up.

You can prep the garlic, ginger, and veg in advance if you want to make it even quicker.

It also reheats well, so it’s great for meal prep. The flavours deepen slightly overnight. Just reheat gently so you don’t overcook the salmon.

Thai Style Salmon Curry

600 calories per portion including rice
56g protein per portion

Ingredients

4 salmon fillets
2 tsp coconut oil
3 tbsp Thai green curry paste
2 garlic cloves, minced
10 g ginger, minced
2 tsp turmeric
400 ml light coconut milk
150 ml vegetable stock
150 g tender stem broccoli
50 g baby spinach
1 courgette, thinly sliced
2 limes, zest and juice
20 g Thai basil, chopped
2 tbsp soy sauce

To serve:
Rice, 50 g raw rice per person
20 g roasted peanuts, chopped
Sliced chilli, optional
Lime wedges, optional

Method

1. Heat the coconut oil in a large frying pan over medium heat.

2. Add the Thai green curry paste, garlic, ginger, and turmeric. Cook for 2 minutes to release the flavours.

3. Pour in the coconut milk and vegetable stock. Stir well and bring to a gentle simmer.

4. Add the salmon fillets skin-side down. Cover and simmer gently for 10 minutes until cooked through and just flaky. Spoon the sauce over the top occasionally.

5. Add the broccoli, courgette, and spinach. Cover and cook for another 2–3 minutes until the greens are tender but still vibrant.

6. Stir in the soy sauce, lime zest and juice, and chopped Thai basil. Taste and adjust seasoning if needed.

7. Serve with jasmine rice. Spoon over the curry and top with roasted peanuts and sliced chilli if using.

Equipment

Large frying pan with lid
Sharp knife
Chopping board
Microplane or fine grater for zest
Saucepan for rice
Wooden spoon or spatula

FAQs

Can I use full fat coconut milk?

Yes, but it will increase the calories. The texture will be richer and thicker. If you’re not concerned about macros, go for it. If you want to keep it around 600 calories including rice, stick with light.

Can I swap salmon for chicken?

You can. Use diced chicken breast and simmer for a little longer until cooked through. The protein content will stay high, but you’ll lose the omega-3 benefits of salmon.

What rice works best?

Jasmine rice pairs beautifully with Thai flavours. Basmati also works. If you want to lower carbs, cauliflower rice or quinoa are good alternatives.

Can I make it spicier?

Absolutely. Add fresh sliced chilli with the paste, or increase the curry paste slightly. Just build it gradually so you don’t overpower the balance.

Can I add more vegetables?

Yes. Sugar snap peas, mangetout, red peppers, or green beans all work well. Just keep the cooking time short so they stay crisp.

How do I stop the salmon overcooking?

Keep the simmer gentle, not aggressive. Once it flakes easily with a fork, it’s done. Turn off the heat promptly.

Can I meal prep this?

Yes, but store the salmon carefully and reheat gently. Alternatively, cook the sauce and veg ahead, then add fresh salmon when reheating for best texture.

Final thoughts

This Thai Style Salmon Curry proves that you don’t need to choose between flavour and nutrition. You can have creamy coconut sauce, vibrant vegetables, fragrant herbs, and still hit strong macros.

It’s colourful, filling, and balanced. It feels like takeaway-level comfort, but it’s controlled, protein-packed, and genuinely good for you.

600 calories including rice.
56g protein.
Loads of veg.
Big flavour.

That’s how you do healthy properly.