There’s something wonderfully simple, nourishing, and refreshing about a good coconut cream raw fish salad — that lovely balance between the clean flavour of fresh fish, the brightness of lemon or lime juice, and the creamy richness of coconut.
Here in New Zealand, this traditional dish is often made with freshly caught fish and shared on hot summer days — it’s part of our Pacific food culture and something I’ve always enjoyed. What I love about it most is how light yet satisfying it is. It’s also an excellent option for anyone following a Candida diet: high in quality protein and healthy fats, low in sugar, and naturally grain- and dairy-free.
We often make this salad at home, especially around Christmas when the weather’s warm and family gathers. It’s quick to prepare, colourful, and incredibly versatile — a dish that feels festive yet clean and nourishing. The citrus juice gently “cooks” the fish, a process called denaturation, similar to ceviche, before it’s combined with coconut cream, crisp vegetables, and fresh herbs.
It’s a beautiful reminder that healthy food doesn’t need to be complicated — sometimes, the simplest dishes are the most memorable.
🌿 Why This Recipe Works for the Candida Diet
- High-quality protein supports blood sugar balance and satiety.
- Coconut cream is rich in caprylic acid, a natural antifungal compound.
- Lemon or lime juice adds zesty acidity without feeding yeast.
- Fresh vegetables and herbs supply fibre, antioxidants, and minerals.
This salad is also naturally low in carbohydrates and completely free from refined sugars, grains, and dairy — all important when supporting gut balance and healthy digestion.
🐟 Choosing the Right Fish
In New Zealand, we typically use snapper, trevally, or tarakihi — firm white fish with a clean flavour that hold up beautifully in citrus marinades.
For readers in the United States, these are excellent alternatives:
- Halibut
- Mahi mahi
- Cod (Pacific or Atlantic)
- Grouper or snapper (if available)
🧊 Tip: Always choose very fresh fish, ideally sashimi-grade or suitable for raw consumption. If you’re unsure, you can lightly poach the fish before marinating — it will still work beautifully in this dish.
Raw Fish Salad (Island Style): A Fresh, Candida-Friendly Favourite
Ingredients
- 500 g 1 lb firm white fish fillet (skin and bones removed), cut into small cubes
- 125 mL ½ cup freshly squeezed lemon or lime juice (enough to fully cover the fish)
- 1 small red onion finely diced
- 2 medium tomatoes seeded and chopped
- 200 mL ¾ cup coconut cream or coconut milk (unsweetened)
- ½ cucumber chopped into small cubes (optional)
- 1 small red, green or yellow capsicum bell pepper, chopped (optional)
- Small bunch fresh coriander cilantro, chopped (optional)
- Sea salt and cracked black pepper to taste
Step-by-Step Instructions
Marinate the fish:
- Place the cubed fish in a glass or ceramic bowl (avoid metal). Pour over enough lemon or lime juice to cover completely. Gently stir, then cover and refrigerate for 20–30 minutes, or until the fish turns opaque and firm.500 g 1 lb firm white fish fillet (skin and bones removed), cut into small cubes, 125 mL ½ cup freshly squeezed lemon or lime juice (enough to fully cover the fish)
Drain excess juice:
- Once the fish is “cooked” by the citrus, drain off most of the juice (reserving a few tablespoons for flavour).
Add vegetables:
- Fold through the onion, tomato, cucumber, and capsicum (if using).1 small red onion, 2 medium tomatoes, ½ cucumber, 1 small red, green or yellow capsicum
Add coconut cream:
- Pour in the coconut cream and gently combine. Season with sea salt and cracked pepper to taste.200 mL ¾ cup coconut cream or coconut milk (unsweetened)
Finish with herbs:
- Stir through fresh coriander or sprinkle on top before serving. Chill for another 10–15 minutes if you prefer it extra cold.Small bunch fresh coriander, Sea salt and cracked black pepper
Notes & Tips
📝 Tip: If you’re still in the early stages of your Candida program, stick to low-glycemic vegetables and avoid sweet sauces or fruit garnishes.
Versatility and Candida-Friendly Options
One of the things I love most about a good coconut cream raw fish salad is how versatile it can be. You can change up the vegetables, herbs, or even the type of fish to suit what’s fresh and available. On a Candida diet, it’s especially useful because you can create a meal that is satisfying, nutrient-rich, and completely free from grains or added sugars. Whether you add a bit of cucumber for crunch, capsicum for colour, or fresh coriander for a burst of flavour, this salad always feels fresh and lively on the plate.
A Simple, Nourishing Choice for Your Table
This raw fish salad shows that healthy, Candida-friendly eating can be both simple and delicious. It’s a dish that brings families together, whether you’re enjoying it on a warm summer day, at Thanksgiving, or as part of a festive Christmas spread. By choosing fresh fish, seasonal vegetables, and wholesome ingredients like coconut cream and lemon juice, you create a meal that nourishes the body while supporting a balanced gut.
Explore More Candida-Friendly Recipes
If you love this salad, you might also enjoy exploring other Candida-friendly recipes on our site. From hearty vegetable dishes to nutrient-rich seafood meals, there are plenty of ways to make your holiday table both festive and gut-friendly. Pair this raw fish salad with a side of lightly steamed greens or avocado for a satisfying, well-rounded meal — and remember, eating for Candida doesn’t mean missing out on flavor or celebration.
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
