Konkani Fish Curry

Konkani Fish Curry is a vibrant and aromatic dish that showcases the coastal flavors of India, combining fresh fish with a blend of spices and coconut milk. This healthy curry is perfect for a nourishing lunch, served with steamed rice or flatbreads.

Ingredients

• Fresh fish fillets (e.g., mackerel or pomfret) - 300 grams
• Coconut oil - 2 tablespoons
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 3 cloves
• Ginger (grated) - 1 inch
• Tomato (chopped) - 1 medium
• Coconut milk - 200 ml
• Tamarind paste - 1 tablespoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves (chopped) - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add the chopped onion and sauté until golden brown.
2. Add minced garlic and grated ginger to the pan, and sauté for another minute until fragrant.
3. Stir in the chopped tomato and cook until it softens and releases its juices.
4. Add the red chili powder, turmeric powder, coriander powder, cumin powder, and salt. Mix well and cook for 2-3 minutes.
5. Pour in the coconut milk and bring the mixture to a gentle simmer.
6. Stir in the tamarind paste and mix well. Adjust seasoning if necessary.
7. Carefully add the fish fillets to the curry and cook for 5-7 minutes, or until the fish is cooked through and flakes easily.
8. Remove from heat and garnish with chopped coriander leaves. Serve hot with steamed rice or flatbreads.

Nutrition

• Calories: 380
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 80 mg
• Total Fat: 25 g
• Saturated Fat: 20 g
• Unsaturated Fat: 5 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids from fish which support heart health.
• Contains antioxidants and anti-inflammatory properties from spices and coconut.

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