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Recipe of the Month: February – Salmon Curry

February 04th, 2016

Recipe of the Month: January - Salmon CurryWe are well into winter now and our vitamin D levels are likely to be low after several months of reduced sunlight. Oily fish are the richest source of vitamin D in our diet and below is a recipe which is easy to make and very tasty.

Vitamin D is an important vitamin. It helps to prevent osteoporosis, cancer and there is early evidence that there may be a link with vitamin D levels and the development of Muscular Sclerosis.

Please note vitamin D can be toxic if supplemented at high levels. If you are taking a supplement containing this vitamin it is best to have a test first to assess your blood levels.

Nicky Seabrook BSc.Dip.IONmBANT CNHC

Fish curry

This recipe is adapted from a book called ‘smart food for smart kids’ by Patrick Holford and Fiona Mcdonald Joyce.

If you can find wild salmon rather than farmed salmon this is an even richer source of vitamin D.


  • 1 tblsp olive oil
  • 3 tblsp of mild or medium curry paste
  • 2 large onions finely sliced
  • 2 red and yellow peppers diced
  • 100g block of coconut
  • 1/2 pint hot vegetable or chicken stock
  • 600g of fresh tuna or salmon cut into large chunks.(Salmon is best as it is an oily fish)


  1. Heat the oil in a large frying pan or saucepan and add the curry paste, cooking it for 2 – 3 minutes.
  2. Add the onions and peppers and cook until soft.
  3. Pour in the stock, stir and bring to the boil. Add the block of coconut and reduce the heat. Simmer until all the coconut has melted and the sauce has thickened slightly.
  4. Add the fish and simmer for a further 5 – 8 minutes or until the fish is cooked.
  5. Serve with rice and a seasonal vegetable.

Serves 4 – 6

If you would like to know more about nutrition at the Centre then you can call us on 01394 388234 or visit Nicky’s page on our website.

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