Cauliflower and fish curry is a slightly spicy and delicious curry that is simple and easy to make. It’s lighter than a typical curry and made with only a handful of ingredients.
I learned how to make cauliflower and fish curry from my Bengali mother. She taught me to concentrate more on the flavors of the ingredients and less on adding lots of spices and extra ingredients. This method makes some of the most delicious curries I’ve ever had!
Why Cauliflower and Fish Work Together
Cauliflower and fish are an excellent pairing for several reasons. First, their textures complement each other beautifully. While fish is soft, delicate, and flakes apart easily, cauliflower retains a firm bite after cooking, adding a satisfying contrast. Cauliflower is also great at absorbing the flavors of the curry sauce, soaking up the spices and aromatics as it cooks, which enhances its mild, earthy flavor.
Fish, on the other hand, brings a lightness to the curry, preventing the dish from feeling too heavy. Since fish has a naturally mild taste, it doesn’t compete with the bold spices but instead allows the flavors of the curry to shine. Together, cauliflower and fish create a balanced meal that’s not only tasty but also nutrient-rich. Cauliflower is a great source of fiber, vitamins C and K, and antioxidants, while fish provides high-quality protein and essential omega-3 fatty acids.
Choosing the Right Fish
For a cauliflower and fish curry, it’s important to choose the right type of fish. Firm, white fish like cod, haddock, or tilapia work best because they hold their shape well when cooked and have a mild flavor that pairs well with the spices in the curry. These types of fish will absorb the curry sauce without becoming too mushy or overpowering the dish.
If you prefer fish with a more pronounced flavor, you can opt for salmon or mackerel, which add richness and a slightly oily texture. Just be mindful that stronger-tasting fish may alter the overall balance of the dish.
The Fish
Any white fish will work in cauliflower and fish curry. I like to use good quality tilapia fillets that are on the thicker side. Other fish options are cod, catfish, halibut, or any white fish. A thicker white fish would work better to match the size of the cauliflower florets.
To relate the fish simply clean and cut into 2 inch chunks and set aside.
The Cauliflower
To prepare the cauliflower, try to cut each floret to an even, equal size—the same size as the fish. You can even use bagged cauliflower florets like I did, just pick out the pieces and cut them to size as needed, leaving the smaller pieces out so they don’t melt into the curry.
The Curry
To make this cauliflower and fish curry, add a sliced onion to a pot on medium heat with a neutral oil like grape seed. Salt it generously, then sauté on low heat and cover. Cook stirring occasionally until golden brown. Add in a couple of chilis—either wriri wriri or Thai chili peppers. Now it’s ready for spices!
The only spices needed are turmeric and red chili powder. Going gentle on the spices help the ingredients to shine rather than be smothered. Add turmeric and red chili powder, mix, then let it cook for a couple of minutes or until the spices are toasted.
Add the cauliflower florets and enough water to cover. Bring to a simmer on high heat, then turn down to low, cover, and cook until the cauliflower is about halfway cooked through. If you stick a knife in it, there should be a little resistance.
Now it’s time to add in the prepared dish. Mix in gently, bring to a simmer, cover, and simmer gently until the fish and cauliflower and both cooked through. Garnish with fresh chopped cilantro, and it’s ready to eat.
Nutritional Benefits
Cauliflower and fish curry is a healthy, nutrient-dense meal. Cauliflower is low in calories but high in vitamins and minerals, making it a great option for those looking to boost their vegetable intake. Fish, especially oily varieties like salmon, is a great source of lean protein and heart-healthy omega-3 fatty acids, which are beneficial for brain function and reducing inflammation.
Serve the cauliflower and fish curry with some fluffy white rice and enjoy!
Ingredients
Time: 1 hour
Serves: 4-6
- 1/4 cup grape seed or any neutral oil
- 1 large onion, sliced
- Salt to taste
- 2 wriri wriri peppers or Thai chilis
- 1 tsp turmeric
- 1 tsp red chili powder
- 10 oz cauliflower florets
- 4 cups water or enough to cover cauliflower
- 5 thick tilapia fillets, cut into two inch pieces
- Cilantro to garnish
Directions
1. Heat oil in a pot on medium heat, add onions and salt and sauté until golden brown
2. Add peppers, turmeric, and red chili powder. Toast the spices for a couple of minutes, then add cauliflower and enough water to cover
3. Once it comes to a simmer, cover and simmer gently until he cauliflower is halfway cooked
4. Add in fish, mix, bring to a simmer, cover, and simmer until cooked through. Garnish with cilantro and it’s ready to enjoy!
Variations for the Curry Base
The beauty of cauliflower and fish curry lies in its fragrant, spiced curry sauce. I keep my vase very simple, but you can use onions, garlic, and ginger, which are sautéed until golden and fragrant. From there, you can build layers of flavor using spices like cumin, coriander, turmeric, and chili powder. These spices give the curry a deep warmth and earthy complexity, while fresh ingredients like tomatoes or coconut milk add sweetness and body.
For a more authentic Indian or Southeast Asian flavor, you can also incorporate garam masala, fenugreek, or mustard seeds. A little bit of tamarind paste or lime juice at the end adds a welcome tanginess that helps balance the richness of the curry.
I like to keep my curry very very simple and let the ingredients shine, that’s how my mother taught me! But you can definitely play around with different versions.