Konkani Jackfruit Fish

Konkani Jackfruit Fish is a delightful vegan dish that mimics the flavors and textures of traditional seafood using tender young jackfruit. Infused with coastal spices and served with a tangy coconut sauce, this dish is a celebration of Konkani cuisine.

Ingredients

• Young green jackfruit - 400 grams
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Ginger-garlic paste - 1 tablespoon
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Fresh coconut - 100 grams, grated
• Water - 200 ml
• Lemon juice - 1 tablespoon
• Fresh cilantro - for garnish

Steps

1. Prepare the jackfruit by cleaning and cutting it into small pieces, removing any hard core parts.
2. In a large pot, bring water to a boil and add the jackfruit pieces. Cook for about 15 minutes until tender. Drain and set aside.
3. In a pan, heat coconut oil over medium heat. Add mustard seeds and let them splutter.
4. Add curry leaves and chopped onions to the pan. Sauté until the onions turn translucent.
5. Stir in the ginger-garlic paste and cook for another minute until aromatic.
6. Add the chopped tomato, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes soften and the oil starts to separate.
7. Add the cooked jackfruit to the spice mixture and stir well to coat. Add grated coconut and water. Mix and let it simmer for about 10 minutes on low heat.
8. Add lemon juice and give it a final stir. Adjust salt to taste.
9. Serve hot, garnished with fresh cilantro, with steamed rice or chapati.

Nutrition

• Calories: 320
• Protein: 5 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 10 g
• Unsaturated Fat: 5 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Low in calories, making it a great option for weight management.

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