Fish Prawn Vindaloo

Fish Prawn Vindaloo is a vibrant and spicy Indian seafood dish that combines the rich flavors of fish and prawns with a tangy and aromatic vindaloo sauce. This dish is not only delicious but also packed with health benefits, making it a perfect choice for seafood lovers.

Ingredients

• White fish fillets (like cod or tilapia) - 200 grams
• Prawns (peeled and deveined) - 150 grams
• Onion (finely chopped) - 1 medium (150 grams)
• Tomato (chopped) - 1 medium (100 grams)
• Garlic (minced) - 4 cloves
• Ginger (grated) - 1 tablespoon
• Green chili (slit) - 1
• Coconut vinegar - 2 tablespoons
• Turmeric powder - 1 teaspoon
• Red chili powder - 2 teaspoons
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Mustard seeds - 1 teaspoon
• Oil (coconut or vegetable) - 2 tablespoons
• Salt - to taste
• Fresh coriander leaves (for garnish) - a handful

Steps

1. Heat oil in a pan over medium heat, and add mustard seeds. Once they start to crackle, add the chopped onions and sauté until golden brown.
2. Add minced garlic, grated ginger, and slit green chili to the pan. Sauté for another 2 minutes until fragrant.
3. Stir in the chopped tomatoes and cook until they soften, about 5 minutes.
4. Add turmeric, red chili powder, coriander powder, and cumin powder to the mixture. Cook for 2-3 minutes, stirring constantly.
5. Pour in the coconut vinegar and mix well. Let it simmer for 2 minutes to enhance the flavors.
6. Add the fish fillets and prawns to the pan. Gently mix to coat them in the vindaloo sauce.
7. Cover the pan and cook for about 8-10 minutes, until the fish is cooked through and the prawns are pink and opaque.
8. Season with salt to taste and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 32 g
• Carbs: 16 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 18 g
• Saturated Fat: 8 g
• Unsaturated Fat: 10 g
• Water: 0.4 L

Health Benefits

• Rich in omega-3 fatty acids from fish and prawns, promoting heart health.
• Contains antioxidants and anti-inflammatory properties from spices and garlic.

Tags