Bombay Whole Fish Curry
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
- Melt ghee in a frying pan. Saute onion, garlic, ginger, chillies, coriander, turmeric, mustard and chilli, for 3 minutes.
- Add coconut milk and lemon juice to boil, reduce heat to low, simmer uncovered until thickened.
- Heat ghee and oil, add cumin seeds, when they crackle add the whole garam masala, fry for 1-2 minutes.
- 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 | |||
|---|---|---|---|
| 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 |