Pan-Seared Cod in Coconut Lime Pumpkin Curry Broth
Flaky pan-seared cod served over a creamy coconut-lime pumpkin curry broth with spinach and nutty wild rice. A nourishing, anti-inflammatory dinner free from gluten, dairy, and soy.
Prep
10 min
Cook
45 min
Total
55 min
Makes
1 serving
Created together. Shared with you.
Made by Fiona + Lila
Fiona created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
45 min
Total
55 min
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The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Wild rice takes longer to cook than white or brown rice; consider cooking a batch ahead of time to reduce dinner prep to 15 minutes.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.25 cup (40g) dry wild rice. Combine wild rice with 0.75 cup (180ml) water and a pinch of salt in a small saucepan over high heat. Bring to a rolling boil, then cover with a tight-fitting lid, turn heat down to low, and simmer undisturbed for 45 minutes until rice grains split and turn tender. Remove from heat and rest covered for 5 minutes before fluffing with a fork.
Look for: rice grains split and turn tender
Tap card to mark done - 02
Prepare the curry broth
While the rice cooks, prepare the curry broth. Heat 1 tsp (5ml) avocado oil in a medium saucepan over medium heat for 1 minute until shimmering. Add 1 minced garlic clove and 0.5 tsp (1.5g) freshly grated ginger, sautéing for 1 minute until fragrant but not browned.
Look for: shimmering
Tap card to mark done - 03
Pour 0
Pour 0.33 cup (80ml) light coconut milk, 2 tbsp (30g) canned pumpkin puree, 0.25 cup (60ml) low-sodium vegetable broth, 0.5 tsp (1g) yellow curry powder, and 0.25 tsp ground turmeric into the saucepan. Stir thoroughly until smooth. Bring to a gentle simmer over medium-low heat for 5 minutes to let flavors meld.
Look for: smooth
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Add 1
Add 1.5 cups (45g) fresh baby spinach to the simmering broth. Stir for 1 to 2 minutes until spinach is fully wilted. Squeeze in 1 tbsp (15ml) fresh lime juice and remove broth from heat.
Look for: spinach is fully wilted
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Pat one 150g cod fillet completely dry
Pat one 150g cod fillet completely dry with a paper towel. Season both sides evenly with a small pinch of salt and black pepper.
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Heat 1 tsp (5ml) avocado oil in…
Heat 1 tsp (5ml) avocado oil in a medium skillet or nonstick pan over medium-high heat for 2 minutes. Place cod fillet in the hot pan and sear undisturbed for 4 minutes until a golden crust forms. Gently flip fillet with a spatula and cook for an additional 3 to 4 minutes, until fish is opaque throughout and flakes easily with a fork at 145°F (63°C).
Look for: a golden crust forms
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To assemble
To assemble, ladle the warm coconut pumpkin curry broth and wilted spinach into a deep shallow bowl. Spoon the cooked wild rice into the center and place seared cod fillet right on top. Garnish with fresh cilantro.
Ready when: everything is assembled and ready to enjoy
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