Keto Salmon Curry with Coconut Milk and Spinach
This curry uses frozen salmon filet that you cube after a short thaw; fresh salmon works just as well. The creamy coconut milk sauce with red curry paste, ginger and baby spinach is ready in 25 minutes and delivers only 5 g net carbs per serving.
Key facts at a glance
- Prep and cook time: approx. 25 minutes with no lengthy prep.
- Approx. 5 g net carbs and 48 g fat per serving.
- Ingredients: frozen salmon, full-fat coconut milk, baby spinach, red curry paste, ginger, lime.
- Frozen salmon works straight from the freezer; fresh salmon is just as good.
- One-pan dish with no fussy plating.
Ingredients
Curry for 2 servings from 400 g of frozen salmon
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Frozen salmon filet (or fresh salmon) | - | |||
| Full-fat coconut milk | - | |||
| Baby spinach | - | |||
| Red curry paste | - | |||
| Ginger | freshly grated | |||
| freshly grated | ||||
| Garlic cloves | - | |||
| Coconut oil | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| Lime | juice | |||
| juice | ||||
| Fish sauce | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| Cilantro | to serve | |||
| to serve | ||||
Frozen or fresh salmon?
For curry dishes, frozen salmon is the easiest choice. Let the filet thaw for about 30 minutes (or overnight in the fridge, around 12 hours) and cut it into bite-sized cubes. The salmon then poaches gently in the hot curry sauce; ice crystals or a slight chill in the center are not a problem. Fresh salmon works just as well: simply cube it and add it to the sauce. Cook time stays the same (6 minutes in the simmering sauce). When buying frozen, look for filets without a glaze and with an MSC or ASC label. Never thaw frozen salmon at room temperature or in warm water; always in the fridge.
Preparation
Sweat the ginger and garlic in coconut oil, stir in the red curry paste, then deglaze with coconut milk. Add the salmon cubes to the simmering sauce and poach for 6 minutes. Fold in the baby spinach and season with lime juice and fish sauce.
Why salmon curry fits keto
Full-fat coconut milk (200 ml) provides about 40 g of fat, much of it as medium-chain triglycerides (MCTs) that the body quickly converts into ketones. 200 g of salmon contribute 0 g of carbs and roughly 4 g of omega-3 fatty acids. The red curry paste (1 tbsp) and baby spinach (50 g) bring flavor and micronutrients with just 3 to 4 g of carbs. Restaurant-style Asian curries often pack 25 to 40 g of carbs per portion due to sugar and rice; this keto version comes in at 5 g net carbs.
MCT fats in coconut milk
Full-fat coconut milk contains about 60 percent saturated fat, roughly half of which is medium-chain triglycerides (MCTs). These travel straight to the liver and can be converted into ketones, ideal for a ketogenic metabolic state.
How do I serve and vary the salmon curry?
Spoon the curry straight from the pan into deep bowls and finish with fresh cilantro and lime wedges. In my experience, cauliflower rice makes an excellent low-carb side; just add 50 g per serving to the bowl and ladle the curry on top.
Adjusting the heat
With 1 tbsp of red curry paste the dish is mildly spicy. For more heat, add a second garlic clove or half a red chili. For a green version, simply swap in green curry paste; both pastes have similar nutritional values.
What tips help with salmon curry?
- Cube frozen salmon while it is still partly frozen; this is easier than slicing a fully thawed, soft filet.
- Use full-fat coconut milk (approx. 60 percent coconut). Light versions do not provide enough fat for keto.
- Briefly toast the curry paste in oil to release the aromatics.
- Do not boil the salmon; just poach it in the simmering sauce so it stays moist.
- Fold in the baby spinach only at the end so it does not break down.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 180 kcal | approx. 620 kcal | Satisfying main meal with omega-3 and MCTs. |
| Satisfying main meal with omega-3 and MCTs. | |||
| Fat | approx. 14 g | approx. 48 g | About 70 percent of calories from fat, coconut plus salmon. |
| About 70 percent of calories from fat, coconut plus salmon. | |||
| Net carbs | approx. 1.4 g | approx. 5 g | From coconut milk, curry paste and spinach, within the keto range. |
| From coconut milk, curry paste and spinach, within the keto range. | |||
| Sugar | approx. 1.0 g | approx. 3 g | Natural sugars from coconut milk and curry paste. |
| Natural sugars from coconut milk and curry paste. | |||
| Protein | approx. 12 g | approx. 42 g | High-quality protein from salmon. |
| High-quality protein from salmon. | |||
| Salt | approx. 0.5 g | approx. 1.5 g | From fish sauce and curry paste. |
| From fish sauce and curry paste. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I use fresh salmon instead?
Yes. Fresh salmon works just as well. Cube it and add it to the simmering sauce; cook time stays 6 minutes.
Do I have to thaw frozen salmon completely?
No. It is enough to let the frozen salmon thaw for about 30 minutes so it cubes cleanly. A slight chill in the center is fine since the salmon poaches in the hot sauce.
Which coconut milk is keto-friendly?
Full-fat coconut milk with at least 60 percent coconut and no added sugar. Check the ingredient list; some brands use stabilizers like guar gum, which is keto-compliant.
Can I make the curry ahead?
Yes. The curry keeps for 2 days in the fridge. Reheat slowly over low heat so the salmon does not break apart and the coconut milk does not split.