Thai Red Curry with Cod & Sweet Potatoes

4.9
(7)
7 Reviews

This Thai red curry dish is a vibrant, aromatic meal. The combination of tender sweet potatoes, peas and omega-3-rich cod makes this dish a powerhouse for reducing inflammation. Black cod’s rich, buttery texture makes it a standout choice for this dish, offering a luxurious mouthfeel that pairs perfectly with the curry.

By
Craig Ruff
Craig Ruff
Craig Ruff
Craig Ruff was first exposed to professional food service while working for an event center at the business school he was attending. There, he was responsible for maintaining the kitchen for caterers. He has been a lifelong cook, and followed his passion through culinary school and to working in restaurants.
EatingWell's Editorial Guidelines
Updated on August 30, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Image of Red Thai Curry Poached Cod in a bowl
Credit:

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Active Time:
40 mins
Total Time:
1 hr
Servings:
4
Nutrition Profile:
No Added Sugar Gut Healthy Anti-Inflammatory Mediterranean Diet Sesame-Free Nut-Free Dairy-Free Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free
  • This entire dish cooks in just one pot for easy cleanup.
  • Sweet potatoes add fiber to your meal, making this curry a healthy choice.
  • Cook the fish until it flakes with a fork for perfect tenderness.

We have fallen in love with this Thai Red Curry with Cod & Sweet Potatoes. It’s a comforting, aromatic dish that gets flavor from Thai chile, red curry paste and coconut milk. This nutritious curry gets a boost from fiber-packed sweet potatoes and omega-3-rich black cod. It’s versatile, too, as you can easily switch up the flavor profile by using a different curry paste or swap out the veggies or fish for something else that you prefer. No matter how you approach it, we know you’ll be glad to have this easy recipe in your repertoire. Find out our best tips and tricks for making it below so you can get it on your table for dinner tonight!

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Curry paste comes in shelf-stable jars or cans. Some are higher in sodium than others, so if sodium is a concern, check the labels and choose one that has the least amount.
  • Fish is at its best when it’s just cooked through. To tell when your fish is done, it should flake easily with a fork in the center of the fillet and should no longer be opaque. If you would like to use an instant-read thermometer, the fish should register 130-135°F.
  • Don’t care for red curry paste? Green or yellow curry paste will work well too. Try swapping out the sweet potato for butternut squash or carrots, and try edamame or green beans instead of the frozen peas. 

Nutrition Notes

  • Fatty fish like black cod are excellent sources of hard-to-get omega-3 fatty acids. These anti-inflammatory fats multitask to keep your heart healthy by lowering blood pressure and triglycerides and protecting against blood clots.  
  • Peas are a staple in our freezers! These convenient legumes are an easy way to work more heart-healthy vegetable protein into your meals, which can help lower your risk of heart disease and diabetes.
  • The sweet potatoes in this curry add a nice texture, but that’s not all. They’re fiber powerhouses! These tasty spuds contain cholesterol-lowering soluble fiber plus resistant starch, a unique fiber that helps your gut fight inflammation.
Ingredients for Red Thai Curry Poached Cod

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

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Ingredients

Original recipe (1X) yields 4 servings

  • 3 tablespoons unrefined coconut oil or olive oil

  • 1 small yellow onion, chopped

  • 2 cloves garlic, minced

  • 2 teaspoons finely chopped fresh ginger

  • 1 small Thai chile pepper, minced

  • ⅛ teaspoon salt plus ¼ teaspoon, divided

  • 3 tablespoons red curry paste

  • 1 medium sweet potato, scrubbed and chopped (about 2½ cups)

  • 1½ cups water

  • 1 (13.5-ounce) can unsweetened coconut milk, well stirred

  • 1½ cups frozen green peas

  • 4 (5-ounce) skinless black cod fillets

  • 1 tablespoon lime juice

  • 1½ teaspoons fish sauce

  • Fresh cilantro leaves for garnish (optional)

Directions

  1. Heat 3 tablespoons oil in a large high-sided skillet or large Dutch oven over medium heat. Add chopped onion, minced garlic, 2 teaspoons ginger, minced chile and ⅛ teaspoon salt; cook, stirring often, until the onion starts to soften, about 5 minutes. Add 3 tablespoons curry paste; cook, stirring often, until darkened and fragrant, about 1 minute.

    Image of aromatics sautéing for Red Thai Curry in pot.

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  2. Add chopped sweet potato, 1½ cups water and stirred coconut milk; bring to a simmer over medium-high heat. Reduce heat to medium-low; cook, stirring occasionally, until the sweet potatoes are tender, about 15 minutes.

    Image of Red Thai Curry in a pot.

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  3. Stir in 1½ cups peas. Season 4 cod fillets with the remaining ¼ teaspoon salt. Nestle the fish into the coconut milk mixture; cover and simmer over medium-low heat, undisturbed, until the fish is just cooked through, 7 to 8 minutes. Remove from heat; carefully transfer the fish to 4 bowls. Stir 1 tablespoon lime juice and 1½ teaspoons fish sauce into the coconut milk mixture; divide among the bowls. Garnish with cilantro leaves, if desired.

    Image of Red Thai Curry Poached Cod in a dutch oven

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Frequently Asked Questions

  • What is black cod and what can I use instead?

    Black cod, sometimes called sablefish or butterfish, is an excellent source of omega-3 fatty acids. Its rich, buttery texture makes it a standout choice for this dish that pairs perfectly with the curry. You can use regular cod, salmon, halibut or even shrimp in place of the black cod, but keep in mind that some swaps may lower the amount of omega-3s in the dish.

  • Is this Thai red curry healthy?

    Yes! It packs in plenty of vegetables, which contain fiber and antioxidants. Black cod is an excellent source of omega-3 fatty acids, and we keep sodium in check by using just the right amount of curry paste and adding salty ingredients like fish sauce at the end of cooking for a greater impact.

  • What can I serve with this dish?

    This dish is great on its own or served over brown rice or whole-grain noodles.

EatingWell.com, December 2024

Nutrition Facts (per serving)

610 Calories
40g Fat
32g Carbs
30g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/4 cups curry & 1 fillet
Calories 610
% Daily Value *
Total Carbohydrate 32g 12%
Dietary Fiber 6g 23%
Total Sugars 7g
Added Sugars 0g 0%
Protein 30g 60%
Total Fat 40g 52%
Saturated Fat 16g 80%
Cholesterol 89mg 30%
Vitamin A 800µg
Vitamin C 19mg 21%
Vitamin D 0µg
Vitamin E 0mg 3%
Folate 77µg
Vitamin K 19µg
Sodium 844mg 37%
Calcium 135mg 10%
Iron 5mg 27%
Magnesium 157mg 37%
Potassium 1144mg 24%
Zinc 2mg 14%
Vitamin B12 2µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Alex Loh
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Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
EatingWell's Editorial Guidelines
and
Hilary Meyer
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.
EatingWell's Editorial Guidelines