Recipe: Gluten and Dairy Free Fish Curry


This gluten and dairy free curry contains only natural ingredients- potato, pollock, turmeric, black pepper and vegetables. You can make a low residue curry by swapping the tomatoes and beans for potatoes and well cooked carrots.

Today’s post is my first attempt at a gluten and dairy free curry-not to mention the first slow cooker recipe I have done in ages. I am not a massive spice fan but I’ve found curries are one of the few things that sit well with me (all that turmeric perhaps?) and most Indian restaurants are really clued up on dairy and gluten free. So I decided to create my own at home, using  pollock. This recipe is gluten and dairy free, under 500 calories and has both low/high fibre options available- for those on low-residue diets or similar.

A while ago, I came across Punjaban curry mixes while having a browse on Honest Eats. For those who don’t know, Honest Eats is a completely free-from supermarket; they offer everything from gluten free to GMO foods and you can filter products based on your allergies/intolerances. I picked these as I was so fed up of plain boiled rice (but Pilal rice is usually made with egg or butter in Indian restaurants) and was really impressed with their natural ingredients (as well as being completely dairy free, nut free and gluten free)


I opted to use the mild curry base and mild pilal rice kit for this recipe. But also picked up some Mango Chutneys.


I know chutney is sugar heavy but I love it- and thought the apple version looked like a nice change!

So here’s the finished recipe. I’m really pleased with how my gluten and dairy free curry came out- it was really light with a hint of spice, and chutney aside, used almost completely natural ingredients- making me feel much smugger than ordering a takeaway. Now it’s winter soon, I’ll be planning lots more slow cooker recipes- so easy to do!

Gluten and Dairy Free Fish+ Potato Curry (+grab an Honest Eats Discount).
Recipe Type: Main
Cuisine: Indian
Author: Jenna
Prep time:
Cook time:
Total time:
Serves: 4
A healthy fish and potato gluten and dairy free curry made in the slow cooker.
  • – 2 pollock fillets
  • -2 big (or 4 smaller) potatoes
  • -2 tomatoes
  • -1 handful of green beans
  • -1/2 an onion
  • -1 jar of Punjaban mild curry mix
  • -1 Punjaban mild pilal rice kit (or use boiled rice if preferred)
  • -1 tablespoon of turmeric
  • -1 teaspoon of black pepper
  • -250ml of water
  1. Remove skin from Pollock fillets and place in Slow Cooker
  2. Add peeled and cooked potato+ onion along with green beans and tomatoes
  3. Add Punjaban curry mix and 250ml of water (or alternate 1/2 with coconut milk for a creamier taste)
  4. Sprinkle over black pepper and turmeric
  5. Leave in slow cooker for 5 hours and serve
  6. For Pilal rice kit, follow instructions on kit or use boiled rice instead.

Nutrition Notes

Add coconut milk for a little more of a creamier taste (ours was a little too watery so I’ve adjusted the water on the recipe).

-Although the tomato and beans increase the fibre, emitting these ingredients and simply using fish and potato (or well cooked carrot) makes it a lovely plain dish if you’re on low residue or looking for something to soothe your gut- with plenty of anti-inflammatory properties from the turmeric too.

-It contains approximately 7 syns (mainly down to the rapeseed oil in the cooking sauce) and comes in at 430 calories.


Thanks to Honest Eats who provided me with store credit to purchase the items for this recipe. If you fancy checking them out, you can use HE10 to get 10% of your order.



  1. September 23, 2016 / 9:04 pm

    This sounds amazing!

    1. I LOVE curry!
    2. Gluten free recipes make me happy inside and out
    3. I LOVE curry!
    4. The ease of chucking it all in the slow cooker
    4. I LOVE fish curry even more!

    Will most definitely be giving this a go one night, thanks for sharing #foodiefriday

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