Sardine Curry

Sardine Curry is a flavorful Indian seafood dish that combines tender sardines with a rich, spiced coconut sauce. This dish is not only delicious but also packed with protein, making it a healthy choice for seafood lovers.

Ingredients

• Sardines (canned in water) - 400 grams
• Coconut milk - 200 ml
• Onion (finely chopped) - 1 medium (150 grams)
• Tomato (chopped) - 1 medium (100 grams)
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 teaspoon
• Green chili (slit) - 1
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Salt - to taste
• Oil (cooking) - 2 tablespoons
• Fresh coriander leaves (chopped) - for garnish

Steps

1. Heat oil in a pan over medium heat. Add mustard seeds and cumin seeds; let them splutter.
2. Add the chopped onions and sauté until they turn golden brown.
3. Stir in the minced garlic, grated ginger, and slit green chili; sauté for about 2 minutes until fragrant.
4. Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes soften and oil begins to separate.
5. Pour in the coconut milk and mix well. Allow it to simmer for 5-7 minutes.
6. Gently add the sardines to the pan, being careful not to break them. Simmer for an additional 5-10 minutes to heat through and let the flavors meld.
7. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 30 g
• Saturated Fat: 15 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in omega-3 fatty acids, which support heart health.
• Rich in protein, making it ideal for muscle repair and growth.

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