Today Running Dietitian Sophie Brown gives us a great winter recipe packed full of protein and goodness…..just perfect for a pre-race meal. 

Curries are one of those comforting meals, perfect for a cold Winter’s night. There’s something about the aromas and heat which makes a curry so perfect to enjoy curled up on the coach, don’t you think?

Also, I’m a bit obsessed with turmeric at the moment, given the recent hype around it’s anti-inflammatory properties. Hence the experiments with curries in the kitchen.

I’ve made two versions of this fish curry, which match different training days. One was with coconut milk and brown rice (high training day = higher energy and carb), the other with canned tomatoes and cauliflower rice (rest day = lower energy and carb). Both were delicious.

A homemade curry is often lighter than restaurant-bought. I have used a lean protein (white fish), reduced-fat coconut milk and added plenty of vegetables to make this a healthy and lean alternative to the restaurant version. I’d even go as far to suggest this meal as a pre-race dinner option, without the chilli, and served with good portion of rice of course.

I hope you enjoy – SB.


  • 1 tbsp olive oil
  • 1 brown onion, finely diced
  • 3 cloves garlic, crushed
  • 3 cm knob fresh ginger, finely grated
  • 1 red chilli, or chilli flakes to taste
  • 2 tsp turmeric
  • 2 tsp cumin
  • 1 tsp curry powder
  • 1 cup fish or vegetable stock
  • 400 ml light coconut milk OR 400 g can tomatoes
  • 3 cups vegetables (I used red capsicum, zucchini, green beans and broccoli)
  • 600 g firm white fish, cut into medium pieces (5 cm)
  • Lime juice (for coconut version)
  • Fresh coriander to serve


  1. Heat olive oil in a pan and cook onion and garlic until soft.
  2. Add ginger, chilli, turmeric, cumin, curry powder and stir-fry for a further minute.
  3. Add stock and the coconut milk or tomatoes and bring to a simmer.
  4. Add vegetables and fish, and cook for about 10 minutes, or until fish is cooked through.
  5. Sir through lime juice, if using. Serve with rice or cauliflower rice and fresh coriander.

For more from Running Dietitian Sophie and how she can help you with your nutrition visit her here.