Serves 4

Ingredients
750 gm (1 2/3 lb) Pomfret 100 ml Coconut milk (First extract)
120 ml Groundnut oil 100ml Coconut milk (Second extract)
60 gm Onions 4 Green chillies
60 gm Tomatoes Salt

Paste

Ingredients
15 Whole red chillies 5 gm Garlic
15 gm Coriander seeds 20 gm Ginger
5 gm Cumin seeds 40 gm Tamarind
5 gm Turmeric

Method

The fish:

  1. Clean, wash and make darns.
  2. The vegetables: Peel, wash and slice onions. Wash and chop the tomatoes. Remove stems, wash, slit and deseed green chillies.

The paste:

  1. Peel and roughly chop the garlic. Scrape, wash and roughly cut ginger; deseed tamarind.
  2. Put these and the remaining ingredients in a blender, add water (Approx. 120ml or 1/2 cup) and make a fine paste.
  3. Heat oil in a handi (pan), add onions and sauté over medium heat until golden brown. Add tomatoes and the paste and bhunno (stir fry) for two minutes.
  4. Add the second extract of coconut milk and water (Approx. 400ml or 1 2/3 cups) and bring to a boil.
  5. Then add fish and green chillies and let it simmer for five minutes. Adjust the seasoning. Now add the first extract of coconut milk and bring to a boil. Remove to a bowl and serve with boiled rice.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 656 Carotene ( μg ) 112.85
Protein (g) 35 Vitamin C (mg) 1.65
Carbohydrate (g) 19.4 Mg (mg) 45.12
Fat (g) 48.7 Na (mg) 4.09
Fibre (g) 3.2 K (mg) 91.33
Minerals (g) 4.0 Mn (mg) 0.47
Calcium (mg) 442.11 Zn (mg) 0.43
Phosphorus (mg) 651.9 Cr (mg) 0.02
Iron (mg) 4.86

Modification

Reduce the amount of butter used and partially substitute it with vegetable oil
Ingredients
750 gm (1 2/3 lb) Pomfret 100 ml Coconut milk (First extract)
120 ml Groundnut oil 100ml Coconut milk (Second extract)
60 gm Onions 4 Green chillies
60 gm Tomatoes Salt

Paste

Ingredients
15 Whole red chillies 5 gm Garlic
15 gm Coriander seeds 20 gm Ginger
5 gm Cumin seeds 40 gm Tamarind
5 gm Turmeric
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 445
Protein (g) 34.59
Carbohydrate (g) 17.88
Fat (g) 26.07
Fibre (g) 3.19
Minerals (g) 3.89