Fish Prawn Stew

Fish Prawn Stew is a flavorful Indian seafood dish that combines succulent fish and prawns with aromatic spices and fresh vegetables, simmered to perfection. This healthy stew is not only delicious but also packed with nutrients, making it a perfect meal for seafood lovers.

Ingredients

• White fish fillets - 200 grams
• Prawns - 150 grams, deveined
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Coconut milk - 200 ml
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves - for garnishing
• Oil - 2 tablespoons
• Water - 100 ml

Steps

1. Heat the oil in a pan over medium heat. Add the chopped onion and sauté until translucent.
2. Add the minced garlic, grated ginger, and slit green chili. Stir and cook for another 2 minutes until fragrant.
3. Add the diced tomato and cook until it softens, about 3-4 minutes.
4. Stir in the coriander, cumin, turmeric, and red chili powders. Cook for 1-2 minutes to release the spices' aromas.
5. Pour in the coconut milk and water, stirring to combine. Bring the mixture to a gentle simmer.
6. Add the fish fillets and prawns to the pan. Season with salt, and gently stir to coat the seafood in the sauce.
7. Cover and cook for 8-10 minutes, or until the fish is cooked through and the prawns are pink and opaque.
8. Remove from heat and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 380
• Protein: 30 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 25 g
• Saturated Fat: 15 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein, promoting muscle growth and repair.
• Contains antioxidants from spices and vegetables that boost immune health.

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