Malabar Fish Curry

Malabar Fish Curry is a flavorful seafood dish from the coastal region of India, known for its aromatic spices and coconut milk. This dish is not only delicious but also packed with protein, making it a healthy choice for seafood lovers.

Ingredients

• Fish (e.g., Kingfish or Pomfret) - 300 grams
• Coconut oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Ginger - 1 inch, grated
• Garlic - 4 cloves, minced
• Green chilies - 2, slit
• Tomato - 1 medium, chopped
• Coconut milk - 200 ml
• Tamarind paste - 1 tablespoon
• Turmeric powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro - for garnish

Steps

1. Heat coconut oil in a pan over medium heat.
2. Add the chopped onions and sauté until translucent.
3. Stir in the grated ginger, minced garlic, and slit green chilies, cooking for another 2-3 minutes until fragrant.
4. Add the chopped tomato and cook until it softens, about 3-4 minutes.
5. Mix in the turmeric powder, red chili powder, coriander powder, and salt, cooking for another minute.
6. Pour in the coconut milk and bring the mixture to a gentle simmer.
7. Add the tamarind paste, stirring well to combine, and let it simmer for 5 minutes.
8. Gently add the fish pieces to the curry and cook for 8-10 minutes, or until the fish is cooked through.
9. Sprinkle garam masala on top and remove from heat.
10. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 680 mg
• Cholesterol: 70 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, promoting heart health.
• High in protein, supporting muscle growth and repair.

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