Mangalorean Prawn Gassi

Mangalorean Prawn Gassi is a spicy and tangy curry made with succulent prawns simmered in a rich coconut-based sauce. This dish captures the essence of coastal Karnataka with its unique blend of spices and flavors.

Ingredients

• Prawns - 300 grams, cleaned and deveined
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Ginger - 1 tablespoon, minced
• Garlic - 1 tablespoon, minced
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 tablespoon
• Coriander powder - 1 tablespoon
• Garam masala - 1/2 teaspoon
• Coconut milk - 200 ml
• Tamarind paste - 1 tablespoon
• Salt - to taste
• Fresh coriander - 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 sauté for a few seconds until fragrant.
3. Add chopped onions and cook until they turn golden brown.
4. Stir in minced ginger and garlic, cooking for 1-2 minutes until the raw smell disappears.
5. Add chopped tomato, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes soften.
6. Pour in the coconut milk and bring the mixture to a gentle simmer.
7. Add the prawns and tamarind paste. Cook for about 5-7 minutes until the prawns turn pink and are cooked through.
8. Sprinkle garam masala and stir well. Adjust seasoning if necessary.
9. Garnish with fresh coriander and serve hot with steamed rice or neer dosa.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 220 mg
• Total Fat: 25 g
• Saturated Fat: 20 g
• Unsaturated Fat: 5 g
• Water: 0.3 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in omega-3 fatty acids, beneficial for heart health.

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