Konkani Prawn Gassi

Konkani Prawn Gassi is a flavorful and aromatic seafood dish from the coastal region of India, featuring succulent prawns simmered in a rich coconut curry. This low-carb delight is perfect for seafood lovers looking for a healthy yet indulgent meal.

Ingredients

• Prawns (cleaned and deveined) - 300 grams
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 4 cloves
• Ginger (grated) - 1 inch piece
• Green chili (slit) - 1
• Tomato (chopped) - 1 medium
• Coconut (grated) - 1/2 cup
• Kashmiri red chili powder - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Water - 1 cup
• Fresh coriander leaves (chopped) - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add curry leaves, finely chopped onion, and sauté until the onions turn golden brown.
3. Stir in minced garlic, grated ginger, and slit green chili. Cook for 2-3 minutes until fragrant.
4. Add chopped tomato and cook until it softens and blends with the spices.
5. In a blender, combine grated coconut, Kashmiri red chili powder, turmeric powder, and a little water to make a smooth paste.
6. Add the coconut paste to the pan and mix well. Cook for about 5 minutes, adding water to adjust the consistency if needed.
7. Add the cleaned prawns and salt to taste. Simmer for 7-10 minutes until the prawns are cooked through.
8. Garnish with fresh coriander leaves and serve hot.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 8 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 220 mg
• Total Fat: 20 g
• Saturated Fat: 15 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein, aiding in muscle repair and growth.

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