Ney Meen Curry

Ney Meen Curry is a flavorful and aromatic South Indian seafood dish featuring fresh fish simmered in a rich coconut gravy with a blend of spices. This high-protein dish is perfect for seafood lovers looking for a wholesome meal.

Ingredients

• Fresh fish (e.g., kingfish) - 300 grams
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Fenugreek seeds - 1/2 teaspoon
• Dried red chilies - 2
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chilies - 2, slit
• Coriander powder - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coconut milk - 200 ml
• Tamarind paste - 1 tablespoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Heat coconut oil in a pan over medium heat and add mustard seeds and fenugreek seeds. Once they splutter, add dried red chilies.
2. Add chopped onions and sauté until they turn golden brown. Then add minced garlic, grated ginger, and slit green chilies, cooking for another 2-3 minutes.
3. Stir in coriander powder, turmeric powder, and red chili powder. Cook the spices for about 1 minute to release their aromas.
4. Add the fresh fish pieces to the pan and coat them with the spice mixture. Cook for about 2-3 minutes, gently turning the fish.
5. Pour in the coconut milk and tamarind paste, stirring gently. Bring the mixture to a simmer and cook for another 10 minutes until the fish is cooked through and the flavors meld.
6. Season with salt to taste. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 410
• Protein: 35 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 650 mg
• Cholesterol: 80 mg
• Total Fat: 28 g
• Saturated Fat: 25 g
• Unsaturated Fat: 3 g
• Water: 0.4 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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