This Thai fish and pumpkin soup is a beautiful balance of flavors—the sweetness of pumpkin, the richness of coconut, the heat of red curry, and the bright freshness of kaffir lime leaves. It's lighter than a traditional Thai curry but just as satisfying, with a generous 32 grams of protein per serving.
The combination of firm white fish and tender pumpkin creates a meal that's both comforting and healthy. Tamarind adds the characteristic Thai sourness that balances the curry's heat, while fresh spinach wilted into the hot broth adds color and nutrition.
The Power of Thai Red Curry Paste
Thai red curry paste is a flavor bomb—a blend of red chilies, garlic, lemongrass, galangal, shrimp paste, and various spices. It does most of the heavy lifting in this recipe, bringing complex heat and aroma that would otherwise require a dozen different ingredients.
Quality matters. Look for authentic Thai brands like Mae Ploy, Maesri, or Aroy-D. They're typically found in the Asian section of supermarkets. Different brands vary significantly in heat level, so start conservatively if you're trying a new one.
Why Toast the Paste First
The crucial step that many home cooks skip is toasting the curry paste before adding liquid. Cooking the paste in hot oil for a couple of minutes activates the aromatics and releases essential oils from the spices. The paste should become very fragrant—that's when you know it's ready.
This step deepens the flavor significantly compared to simply stirring the paste into liquid. It's the difference between restaurant-quality and ordinary results.
Choosing Your Fish
Success depends on using the right fish. Choose firm white varieties that hold their shape when cooked—snapper, ling, blue eye, barramundi, or cod are excellent choices. Cut them into generous 3cm chunks so they don't fall apart during cooking.
Avoid delicate, flaky fish like sole or flounder. They'll disintegrate in the broth and you'll end up with fish fragments rather than satisfying chunks. The fish only needs 5 minutes to cook through, so add it toward the end.
The Role of Tamarind
Tamarind puree provides the sour element essential to authentic Thai flavor. It balances the curry's heat and the sugar's sweetness, creating that complex, layered taste Thai food is famous for. Look for tamarind concentrate or puree in Asian grocery stores.
If you can't find tamarind, lime juice mixed with a little brown sugar approximates the flavor, though it's not quite the same. Tamarind has a unique fruity sourness that lime can't replicate.
Light Coconut Milk: The Right Choice
This recipe uses light coconut milk rather than full-fat, keeping the soup brothy rather than heavy. Since this is more soup than curry, full-fat coconut milk would make it too rich and mask the delicate fish.
If you prefer richer results, use full-fat coconut milk but reduce the stock slightly to maintain the right consistency. The balance should be soupy enough to require a spoon.
Fresh Spinach Finish
The baby spinach goes into the bowls before the hot soup is ladled over. This wilts it perfectly without overcooking, adding color, nutrition, and a fresh green contrast to the orange curry. It's a technique borrowed from Vietnamese pho and works beautifully here.
Thai Fish and Pumpkin Soup
Fragrant, healthy, and full of Thai flavors—high-protein comfort in a bowl.
Nutrition per serving
Ingredients
Instructions
- Toast curry paste. Heat oil in a large saucepan over medium-high heat. Add curry paste and cook, stirring constantly, for 2 minutes or until very fragrant and slightly darkened. This step is crucial for developing deep flavor.
- Add liquids and aromatics. Add coconut milk, stock, shallots, chilli, and shredded kaffir lime leaves. Stir well to combine and dissolve the curry paste.
- Cook pumpkin. Add pumpkin, capsicum, tamarind puree, fish sauce, brown sugar, and a pinch of salt. Bring to a simmer and cook for 20 minutes or until the pumpkin is tender when pierced with a knife.
- Add fish. Gently add fish pieces to the simmering soup. Cook for 5 minutes or until the fish is just opaque throughout. Don't stir too vigorously or the fish will break up.
- Serve. Divide baby spinach among 4 warm serving bowls. Top with fish, pumpkin, and vegetables. Ladle the hot curry broth over the top—this will wilt the spinach perfectly. Garnish with Thai basil or coriander and serve immediately.
Recipe Notes
- Make it milder: Use 2 tablespoons curry paste or substitute yellow curry paste.
- Kaffir lime leaves: Find them frozen at Asian grocery stores if fresh aren't available.
- Serve with: Jasmine rice or crusty bread for soaking up the broth.
- Protein swap: Prawns, chicken, or tofu work in place of fish.
Frequently Asked Questions
What fish works best for Thai curry soup?
Choose firm white fish that holds its shape when cooked—snapper, ling, blue eye, barramundi, or cod work wonderfully. Cut into generous 3cm chunks so they don't fall apart in the broth. Avoid delicate, flaky fish like sole or flounder, which will disintegrate.
Why use light coconut milk instead of full-fat?
Light coconut milk keeps this soup brothy rather than heavy. Since the dish is more soup than curry, full-fat coconut milk would make it too rich. If you prefer a richer soup, use full-fat but reduce the stock slightly to maintain the right consistency.
What is tamarind puree and can I substitute it?
Tamarind puree is a sour, slightly sweet paste made from tamarind fruit. It's essential for authentic Thai flavor, providing the sour element that balances the curry's heat and sweetness. If unavailable, substitute with lime juice plus a little brown sugar, though the flavor won't be quite the same.
Why toast the curry paste before adding liquid?
Toasting curry paste in oil for a couple of minutes activates the aromatics and releases the essential oils from the spices. This step deepens the flavor significantly compared to simply adding the paste to liquid. You'll notice the paste becomes very fragrant when it's properly toasted.
Can I make this soup spicier or milder?
Absolutely. For milder soup, use less curry paste (start with 2 tablespoons) or use yellow curry paste instead of red. For more heat, add extra red chilli or a spoonful of sambal oelek. Thai curry pastes vary in heat level by brand, so taste as you go.