Kairali Fish Curry ( for small and fresh water fish)
Serves 4
| Ingredients | |
|---|---|
| Fish 1 lb | Onion 1/4 of a large one; slice it thin long, cut into halves |
| Shallot 1 big one, cut into small pieces | Ginger 0.5 piece, cut into thin slices |
| Green chilli - 2, cut into half (long). | Tomato 1, medium sized, slice it thin and long, and cut into halves |
| Coconut milk - 1/3 of the can (4.5 oz). | Tomato puree - 3 spoon. |
| Mango powder - 1/2 spoon | Uluva powder - 1 pinch |
| Fish masala 3 spoon. | Curry leaves - optional |
| salt as needed | oil 2 tsp |
| mustard seed - 1/4 spoon | |
Method
- Heat the oil, fry mustard seeds, then add onion and stir for a while. Then add the green chillies and shallot pieces (and curry leaves). Stir for a few minutes. Add tomato, and then tomato puree; stir well, then add salt, uluva (methi/fenugreek) powder, mango powder and fish masala. (If you don't have Kerala fish masala, then add 1.5 spoon [fine] coriander powder, 1 spoon chilli powder, 1/5 turmeric powder, one pinch more uluva powder. Stir well, then add coconut milk.
- When it boils, add the fish pieces; stir slowly, then cover it and cook on low-medium heat. Stir once a while (careful not to break the fish pieces) until it is cooked.
- To clean fish nicely, put the fish pieces in cold water, add 1/2 cup of salt, a cup of vinegar, and 1 lime/lemon juice, and keep it for 15 minutes. It will take away the smell and the bad taste of fish.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 309 | Carotene (µg) | 43.863 |
| Protein (g) | 20.9 | Vitamin C (mg) | 0.7 |
| Carbohydrate (g) | 8.55 | Mg (mg) | 7.8 |
| Fat (g) | 22.5 | Na (mg) | 1.7 |
| Fibre (g) | 0.3 | K (mg) | 24.36 |
| Minerals (g) | 2.2 | Mn (mg) | 0.08 |
| Calcium (mg) | 240.83 | Zn (mg) | 0.12 |
| Phosphorus (mg) | 396.63 | Cr (mg) | 0.003 |
| Iron (mg) | 1.95 | ||
Modification
Reduce coconut Milk.| Ingredients | |
|---|---|
| Fish 1 lb. | Onion 1/4 of a large one; slice it thin & long, & cut into halves |
| Shallot 1 big one, cut into small pieces | Ginger 0.5" piece, cut into thin slices |
| Green chilli - 2, cut into half (long). | Tomato -1, medium sized, slice it thin and long, and cut into halves. |
| Coconut milk - 100 ml | Mango powder - 1/2 spoon. |
| Uluva powder - 1 pinch | Fish masala - 3 spoon. |
| Curry leaves - optional | salt - as needed |
| oil - 2 tsp | mustard seed - 1/4 spoon |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 223 |
| Protein (g) | 20.24 |
| Carbohydrate (g) | 6.17 |
| Fat (g) | 14.26 |
| Fibre (g) | 0.3 |
| Minerals (g) | 2.02 |