Konkani Fish Curry
Serves 4-6
| Ingredients | |
|---|---|
| 1 large pomfret cleaned and sliced | 1/2 coconut grated |
| 1/2 tsp turmeric powder | 2 tbs tamarind pulp |
| 2 tsp chilli powder | 6 pepper corns |
| 2 onions chopped | 1 onion finely chopped |
| 2 tbs Oil | 4 pods garlic |
| salt to taste | |
Method
- Rub salt and turmeric on the fish. Heat 3 tbs oil and fry fish slices in it and drain. grind 1 chopped onion, coconut, tamarind, peppercorns and garlic to a paste.
- Heat oil in which fish was fried, add 2 chopped onions and fry for a while. When onions are cooked add ground paste and saute for 3 minutes.
- Add fish and cook on low fire for 2 minutes. Add salt and chilli powder. Add water if needed and simmer till fish is tender.
- Serve immediately with steamed rice.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 390 | Carotene (μg) | 69.38 |
| Protein (g) | 44.3 | Vitamin C (mg) | 4.13 |
| Carbohydrate (g) | 16.88 | Mg (mg) | 10.85 |
| Fat (g) | 16.15 | Na (mg) | 1.85 |
| Fibre (g) | 1.87 | K (mg) | 60.86 |
| Minerals (g) | 4.42 | Mn (mg) | 0.13 |
| Calcium (mg) | 536.34 | Zn (mg) | 0.2 |
| Phosphorus (mg) | 799.0 | Cr (mg) | 0.008 |
| Iron (mg) | 4.05 | ||
Modification
Reduce the amount of coconut used.| Ingredients | |
|---|---|
| 1 large pomfret cleaned and sliced | 25g coconut grated |
| 1/2 tsp turmeric powder | 2 tbs tamarind pulp |
| 2 tsp chilli powder | 6 pepper corns |
| 2 onions chopped | 1 onion finely chopped |
| 2 tbs Oil | 4 pods garlic |
| salt to taste | |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 363 |
| Protein (g) | 44.02 |
| Carbohydrate (g) | 16.07 |
| Fat (g) | 13.55 |
| Fibre (g) | 1.65 |
| Minerals (g) | 4.35 |