LIGHTER SOUTH INDIAN FISH CURRY
Use reduced-fat coconut milk and white fish fillets to make a low-fat, low-calorie curry that's still luxuriously creamy
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 40m
Number Of Ingredients 19
Steps:
- Heat the oil in a large non-stick frying or sauté pan. Add the cumin seeds and fry for 1 min, then tip in the onion, garlic and ginger, and fry for 1 min more. Stir in the curry leaves and mustard seeds, and fry about 3-4 mins on a medium heat, stirring occasionally, until the onions are turning brown. Stir in the chillies, coriander, garam masala and turmeric, and fry for 30 secs.
- Stir the coconut milk in the can, then pour half into the pan. It should start to bubble and thicken, so let it simmer until quite thick, about 3 mins, stirring occasionally. Pour in the rest of the coconut milk, add the pepper and a pinch of salt, and lower the heat.
- Sit the fish in the coconut milk and press it down to half submerge it. Cover the pan and simmer gently for 4-5 mins (depending on the thickness of your fillets) until the fish is almost cooked. Do not stir or the fish will break up - just spoon some of the sauce over the top of the fish halfway through, then remove the pan from the heat and let the fish sit for another 3-4 mins to finish cooking slowly. When done, it should feel firm and no longer be opaque. If you want a thinner sauce, pour in a spoonful or two of water.
- Meanwhile, steam the green beans for about 4 mins until just tender. De-stone the mango and slice the flesh into thin wedges (see tip below left), then scatter over the fish to warm through.
- To serve, break the fish into big chunks by removing it to serving bowls with a slotted spoon, then pour the sauce over and around it. Serve with the beans, a scattering of coriander and the rice, with lime wedges on the side to squeeze over.
Nutrition Facts : Calories 447 calories, Fat 11 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 56 grams carbohydrates, Sugar 15 grams sugar, Fiber 3 grams fiber, Protein 30 grams protein, Sodium 0.4 milligram of sodium
SOUTH INDIAN FISH CURRY WITH CHICKPEAS
This Keralan-inspired mackerel dish provides a hearty, deeply spiced supper with brain-boosting properties
Provided by Sara Buenfeld
Categories Main course
Time 35m
Number Of Ingredients 17
Steps:
- Heat the oil in a wide, non-stick covered pan. Add the onion, put on the lid and cook for 5 mins, stirring occasionally, until golden. Add the whole and ground spices, the ginger and garlic, stir for about 30 secs to release their flavours, then pour in the tomatoes and a can of water, the chickpeas and stock cube. Cover and leave to cook for 20 mins.
- Stir in the tamarind (if using), add the mackerel, then cover and cook for 8 mins more. Meanwhile, heat the rice following pack instructions, then tip into a bowl and toss with the almonds and coriander. Serve with the curry.
Nutrition Facts : Calories 535 calories, Fat 33 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 10 grams sugar, Fiber 7 grams fiber, Protein 41 grams protein, Sodium 0.9 milligram of sodium
SOUTH INDIAN STYLE SPICY CAT FISH CURRY !!!
Fish curry is one of the favorite south Indian food. The spices used in the curry helps to remove the raw smell of the fish & increases its flavor. Wow !!!Steamed rice & fish curry - there is no prefect combination like this !!! Bon appetite !!
Provided by Preethi Magesh
Categories Rice Sides
Time 50m
Number Of Ingredients 25
Steps:
- 1. Dry roast the fenugreek seeds, dry coconut, sesame seeds, groundnuts, till the raw flavor goes off and grind it into paste by adding little amount of water and keep it aside.
- 2. Keep the pan on low flame, add 2 tablespoon of oil and start to tempering with mustard, cumin seeds and curry leaves. After that add finely chopped onions, garlic, green chilies & sauté it for 2- 3 minutes.
- 3. And then add all the spices like turmeric, red chili, coriander powder and sauté until the raw flavor goes off. Now add the grounded onion, tomato & garlic paste, tamarind extract, dry roasted paste and add enough water to boil it for 15 more minutes on high flame till the raw smell goes off.
- 4. After that add washed & marinated fish , cover with lid and cook it for 10 more minutes and switched off the flame and garnish with chopped coriander, mint and curry leaves.
- 5. Serve it hot and enjoy!!!
SOUTH INDIAN FISH CURRY
It's a staple in Kerala - the southernmost state of India. It's spicy and tangy and is excellent with rice.
Provided by Ash Joys
Categories Curries
Time 35m
Yield 4-5 serving(s)
Number Of Ingredients 12
Steps:
- Wash and clean the fish.
- Mix the chili powder, turmeric and coriander powder with a few drops of water to make a thick paste.
- In a shallow pan, heat the oil.
- Add the mustard seeds and the fenugreek seeds and sauté till they splutter.
- Add the shallots and fry till golden brown.
- Add the spices paste and fry for 2 minutes.
- Add 1 cup water and tamarind and bring to boil.
- Add the fish pieces, add curry leaves and sprinkle asafetida from the top.
- Cook for 20- 25 minutes.
- Serve with rice.
Nutrition Facts : Calories 49.7, Fat 4, SaturatedFat 0.6, Sodium 21.9, Carbohydrate 3.5, Fiber 1.1, Sugar 0.6, Protein 0.9
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