Serves 4-6

Ingredients
90 g ghee 1 teaspoon ground mustard
small onion, finely chopped 1/2 teaspoon chilli powder
1 clove garlic, crushed 1 1/4 cup (300 ml) coconut milk
1/2 teaspoon grated fresh ginger chopped, seeds removed 2 tablespoons fresh lemon juice
1 tablespoon ground coriander 1 kg whole fish
1 teaspoon ground turmeric

Method

  1. Melt ghee in a frying pan. Saute onion, garlic, ginger, chillies, coriander, turmeric, mustard and chilli, for 3 minutes.
  2. Add coconut milk and lemon juice to boil, reduce heat to low, simmer uncovered until thickened.
  3. Heat ghee and oil, add cumin seeds, when they crackle add the whole garam masala, fry for 1-2 minutes.
  4. Add fish, cover, cook over low heat for 20 minutes or until fish is tender; turn fish once, stir sauce occasionally.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 761 Carotene ( μg ) 567.23
Protein (g) 45.73 Vitamin C (mg) 3.61
Carbohydrate (g) 15.7 Mg (mg) 11.39
Fat (g) 57.18 Na (mg) 1.45
Fibre (g) 1.39 K (mg) 65.31
Minerals (g) 4.64 Mn (mg) 0.08
Calcium (mg) 543.06 Zn (mg) 0.15
Phosphorus (mg) 848.61 Cr (mg) 0.003
Iron (mg) 3.77

Modification

Reduce the amount of ghee and coconut milk used.Use fish with low fat like pomfret, ravas, etc.
Ingredients
15 g ghee 1 teaspoon ground mustard
small onion, finely chopped 1/2 teaspoon chilli powder
1 clove garlic, crushed 1 1/2 cup (150 ml) coconut milk
1/2 teaspoon grated fresh ginger chopped, seeds removed 2 tablespoons fresh lemon juice
1 tablespoon ground coriander 1 kg whole fish
1 teaspoon ground turmeric
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 498
Protein (g) 44.45
Carbohydrate (g) 11.3
Fat (g) 30.55
Fibre (g) 1.39
Minerals (g) 4.3