RECIPE: Thai Coconut Fish Bowl

The follicular phase is your fresh start energy. You’ve moved out of your menstrual hibernation, your hormones are on the rise, and your body is more resilient, open to trying new things, and thriving on light, nourishing meals.

This Thai Coconut Fish Bowl is exactly that: energizing without being heavy, filled with gut-loving ingredients, and rich in flavor thanks to herbs and spices that support hormone detoxification. It's the kind of meal that makes you feel like you're on a tropical wellness retreat — without leaving your kitchen.

Star Ingredients & Hormonal Benefits

• White fish (like hake, kingklip, or cod) – Light protein that’s easy to digest and supports follicle development.

• Coconut milk – Healthy fats for hormone production and a creamy texture without dairy.

• Lime & ginger – Help stimulate digestion, reduce inflammation, and support your liver.

• Garlic & onion – Natural prebiotics to feed your gut and reduce estrogen excess.

• Leafy greens or cabbage – Supports healthy estrogen metabolism and boosts fiber.

• Wild rice or rice noodles – A smart carb that won’t spike blood sugar but gives you fuel for your follicular workouts.

Ingredients (Serves 2)

For the coconut fish curry base:

• 2 white fish fillets (hake, cod, or similar)

• 1 can full-fat coconut milk

• 1 tsp coconut oil

• 1 small red onion, thinly sliced

• 2 cloves garlic, minced

• 1 tbsp grated fresh ginger

• 1 tbsp fish sauce or tamari

• 1 tbsp lime juice

• 1 tsp raw honey or maple syrup

• Salt to taste

• Optional: fresh chilli or chili flakes for heat

Bowl components:

• 1 cup wild rice, jasmine rice, or cooked rice noodles

• 1 cup shredded cabbage or spinach

• 1 small cucumber, thinly sliced

• Fresh herbs: coriander or Thai basil

• Lime wedges for serving

Instructions

1. Heat coconut oil in a pan over medium heat. Sauté onion, garlic, and ginger until fragrant and soft.

2. Stir in coconut milk, fish sauce or tamari, lime juice, and honey. Let simmer gently for 5 minutes.

3. Add fish fillets to the pan and gently poach in the liquid for 6–8 minutes, or until cooked through and flaky.

4. While the fish is cooking, prep your rice or noodles, and shred or slice your veggies.

5. Assemble bowls by layering the rice/noodles, greens, cucumber, and herbs.

6. Gently place the fish on top and spoon over the coconut broth. Garnish with fresh lime and extra herbs.

Pair this with healing movement

Your follicular phase is a great time to lean into dynamic strength work, cardio bursts, or something adventurous like pole or aerial yoga. This light but satisfying dinner is the ideal post-class refuel.

You can find cycle-synced workouts inside our weekly membership. Check out the full class library and join from anywhere at khooii.com/plans-pricing.

3 Pro Tips

1. If you’re short on time, use pre-cooked frozen wild rice or brown rice for faster prep.

2. Add a probiotic-rich topping like kimchi or fermented carrots for a gut-healing boost.

3. If you’re batch-cooking, double the coconut curry base and use leftovers over roasted veg or tofu the next day.

Want to eat with your hormones all month long?

This recipe is just one of many featured in our full-phase meal plans and the Harmonize Your Hormones eBook — your go-to guide for living in sync with your body.

Guidebook - Complete Guide to Harmonizing your Hormones

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