Goa Fish Curry
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:
- Clean, wash and make darns.
- The vegetables: Peel, wash and slice onions. Wash and chop the tomatoes. Remove stems, wash, slit and deseed green chillies.
The paste:
- Peel and roughly chop the garlic. Scrape, wash and roughly cut ginger; deseed tamarind.
- Put these and the remaining ingredients in a blender, add water (Approx. 120ml or 1/2 cup) and make a fine paste.
- 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.
- Add the second extract of coconut milk and water (Approx. 400ml or 1 2/3 cups) and bring to a boil.
- 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 | |||
|---|---|---|---|
| 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 |