Keralan Fish Curry

Keralan Fish Curry is a vibrant and aromatic dish that combines the flavors of fresh fish with a rich coconut milk base, seasoned with traditional spices. This dish is not only delicious but also embodies the essence of coastal Kerala cuisine.

Ingredients

• Fresh fish (like kingfish or tilapia) - 300 grams, cut into pieces
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, minced
• Green chilies - 2, slit
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Coconut milk - 200 ml
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add curry leaves, chopped onion, minced garlic, and ginger. Sauté until the onions turn golden brown.
3. Stir in the slit green chilies and chopped tomato. Cook until the tomatoes become soft.
4. Add turmeric powder, red chili powder, and coriander powder. Mix well and cook for another 2 minutes.
5. Pour in the coconut milk and bring the mixture to a gentle simmer.
6. Add the fish pieces and salt. Cook for about 10-15 minutes, or until the fish is cooked through.
7. Garnish with fresh coriander leaves and serve hot with rice.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 75 mg
• Total Fat: 30 g
• Saturated Fat: 25 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, supporting heart health.
• Coconut milk provides healthy fats and may aid in weight management.

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