Goan Fish Vindaloo

Goan Fish Vindaloo is a spicy and tangy seafood dish that beautifully combines the richness of fish with a vibrant blend of spices. This healthy version maintains authenticity while offering a lighter take on a beloved classic.

Ingredients

• Fish fillets (preferably white fish like pomfret or cod) - 300 grams
• Onion - 1 medium, finely chopped
• Garlic - 4 cloves, minced
• Ginger - 1 inch, grated
• Tomato - 1 medium, pureed
• White vinegar - 2 tablespoons
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon (adjust for spice preference)
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Heat the coconut oil in a pan over medium heat. Add mustard seeds and let them crackle.
2. Add the finely chopped onion and sauté until golden brown.
3. Stir in the minced garlic and grated ginger, cooking for another 2 minutes until fragrant.
4. Add the cumin seeds, coriander powder, turmeric powder, and red chili powder. Mix well and cook for 1-2 minutes.
5. Pour in the pureed tomato and vinegar, stirring to combine. Cook for about 5 minutes until the mixture thickens.
6. Add the fish fillets to the pan, gently coating them with the spice mixture. Cover and cook for 10-12 minutes, or until the fish is cooked through.
7. Taste and adjust salt as needed. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 320
• Protein: 28 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 220 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 16 g
• Unsaturated Fat: 2 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• Contains anti-inflammatory spices which may aid digestion.

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