Mangalorean Prawn Curry

Mangalorean Prawn Curry is a vibrant and flavorful dish that showcases the unique blend of spices and coconut typical of coastal Karnataka cuisine. This healthy seafood delicacy is both aromatic and satisfying, perfect for a light meal.

Ingredients

• Prawns - 300 grams, cleaned and deveined
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger-garlic paste - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Coconut milk - 200 ml
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add curry leaves and chopped onion. Sauté until the onion becomes translucent.
3. Stir in the ginger-garlic paste and cook for another minute until fragrant.
4. Add chopped tomato and cook until it softens, about 3-4 minutes.
5. Mix in turmeric powder, red chili powder, coriander powder, and salt. Cook for 2 minutes to release the spices' flavors.
6. Add the prawns and sauté for 3-4 minutes until they turn pink.
7. Pour in the coconut milk and bring to a gentle simmer. Cook for another 5-6 minutes until prawns are cooked through.
8. Sprinkle garam masala and stir well. Cook for an additional minute.
9. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 200 mg
• Total Fat: 22 g
• Saturated Fat: 18 g
• Unsaturated Fat: 4 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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