Delightful Goan Fish Curry: A Flavorful Journey in Under an Hour

Servings: 4

Approximate Cost in the UK: £10-£12

Embark on a culinary journey to the West Coast of India with this delightful Goan Fish Curry. Packed with rich flavours and spices, this dish is perfect for serving four hungry individuals at an approximate cost of £10-£12.

Ingredients:

  • 500g firm white fish fillets (such as snapper or kingfish), cut into chunks
  • 1 cup grated coconut (fresh or desiccated)
  • 1 large onion, finely chopped
  • 2 medium-sized tomatoes, chopped
  • 4-5 dried Kashmiri red chillies (for colour and mild heat)
  • 1-2 green chillies (adjust according to spice preference)
  • 1-inch ginger, peeled and grated
  • 4-5 garlic cloves, minced
  • 1 teaspoon cumin seeds
  • 1 teaspoon turmeric powder
  • 1 tablespoon coriander powder
  • 1 teaspoon red chilli powder (adjust to taste)
  • 1 tablespoon tamarind paste
  • 1 sprig of curry leaves
  • 2 tablespoons vegetable oil
  • Salt to taste
  • Fresh coriander leaves for garnish

Instructions:

  1. Prepare the Masala Paste (15 minutes):
    • Blend grated coconut, chopped onion, tomatoes, dried red chillies, green chillies, grated ginger, minced garlic, cumin seeds, turmeric powder, coriander powder, and red chilli powder into a smooth masala paste.
  2. Prepare the Tamarind Water (5 minutes):
    • Soak tamarind paste in 2 tablespoons of warm water. Extract tamarind water by straining out the pulp.
  3. Cooking the Fish (20 minutes):
    • Heat vegetable oil in a pan, add curry leaves and let them splutter.
    • Cook the masala paste on medium heat for 8-10 minutes until the oil separates.
    • Add tamarind water, and simmer for 5 minutes.
    • Season with salt and gently add fish. Simmer for 10-15 minutes until the fish is cooked through.
  4. Garnish and Serve (5 minutes):
    • Garnish the curry with fresh coriander leaves.
    • Serve hot with steamed rice or crusty bread.

Pro Tips:

  • Adjust spice levels to preference.
  • Marinate fish with a pinch of salt and turmeric for enhanced flavour.
  • Squeeze lime juice before serving for freshness.

In under an hour, you can create a culinary masterpiece that serves four, transporting your taste buds to the vibrant shores of Goa. Enjoy this Goan Fish Curry that not only satisfies the senses but also fits comfortably into your budget.

Delightful Goan Fish Curry - Nutritional Information (per serving):

Fish:

  • White fish fillets (about 150g):
    • Calories: ~100
    • Protein: ~20g
    • Healthy Omega-3 Fatty Acids

Masala Paste:

  • Grated coconut (1 cup):
    • Calories: ~280
    • Healthy fats
  • Onion (1 large):
    • Calories: ~60
    • Fiber: ~3g
  • Tomatoes (2 medium-sized):
    • Calories: ~50
    • Vitamin C, Vitamin A
  • Dried Kashmiri red chillies (4-5):
    • Calories: ~20
    • Capsaicin (may boost metabolism)
  • Green chilies (1-2):
    • Calories: ~10
    • Vitamin C
  • Ginger (1-inch):
    • Calories: ~10
    • Antioxidants
  • Garlic (4-5 cloves):
    • Calories: ~20
    • Allicin (beneficial compounds)
  • Cumin seeds (1 teaspoon):
    • Calories: ~8
    • Iron, Manganese
  • Turmeric powder (1 teaspoon):
    • Calories: ~9
    • Curcumin (anti-inflammatory)
  • Coriander powder (1 tablespoon):
    • Calories: ~15
    • Dietary fiber

Tamarind Water:

  • Tamarind paste (1 tablespoon):
    • Calories: ~15
    • Dietary fiber

Additional Ingredients:

  • Curry leaves (1 sprig):
    • Calories: ~5
    • Antioxidants
  • Vegetable oil (2 tablespoons):
    • Calories: ~240
    • Healthy fats

Total Estimated Calories (per serving): ~950 calories

Important Notes:

  1. These values are approximate and can vary based on the specific brands and quantities of ingredients used.
  2. The fish curry is rich in protein, healthy fats, vitamins, and antioxidants, making it a nutritious and flavorful dish.
  3. Nutritional values can be affected by factors such as cooking methods, additional ingredients, and personal variations in recipes.

For more precise nutritional information, it's recommended to use specific ingredient quantities and consult with a nutritionist or use a nutrition calculator based on your chosen ingredients.