Mangalorean Fish Curry

Mangalorean Fish Curry is a vibrant and aromatic dish that features fresh fish simmered in a tangy coconut and spice-infused gravy. This gluten-free delight is perfect for a comforting dinner, capturing the essence of coastal Indian cuisine.

Ingredients

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

Steps

1. Heat coconut oil in a pan over medium heat and add the chopped onions. Sauté until they are translucent.
2. Add the minced garlic and grated ginger to the pan and sauté for another 2 minutes until fragrant.
3. Stir in the pureed tomato and cook for 5-7 minutes until the oil separates from the mixture.
4. Add the turmeric powder, red chili powder, coriander powder, cumin powder, and salt. Mix well and cook for another 2-3 minutes.
5. Pour in the coconut milk and tamarind paste, stirring to combine. Bring the mixture to a gentle simmer.
6. Carefully add the fish fillets to the curry, ensuring they are submerged in the sauce. Cook for about 8-10 minutes until the fish is cooked through and flakes easily.
7. Taste and adjust seasoning if necessary. Remove from heat and garnish with fresh coriander leaves.
8. Serve hot with steamed rice or gluten-free bread.

Nutrition

• Calories: 380
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 75 mg
• Total Fat: 25 g
• Saturated Fat: 20 g
• Unsaturated Fat: 5 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids from fish, which support heart health.
• Coconut milk provides healthy fats and may have anti-inflammatory properties.

Tags