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FISH CURRY RECIPE WITHOUT TAMARIND

FISH CURRY RECIPE WITHOUT TAMARIND

Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet.

Is fish healthier than chicken  –  While they are both excellent sources of protein and add to your nutrient profile, the benefits of fish tend to be slightly higher than chicken, especially when it comes to the Omega-3 content in it.

Salmon is a good source of protein, which is important for maintaining bone health, preventing muscle loss and helping the body heal and repair. Its rich astaxanthin content may help maintain skin elasticity, reduce the signs of aging and protect the skin against UV damage.

INGREDIENTS

  • Any  Fish – 500 gms [ I have used the head and tail part of ravas / Indian salmon  ]
  • Mustard seeds – 1 tsp
  • Curry leaves- 2 sprig
  • Green chillies slit – 2 nos
  • Ginger garlic paste- 2 tsp
  • Onion – 2 medium
  • Tomato – 1 big
  • Grated coconut pieces – ¼ cup
  • Turmeric powder – 1/2 tsp
  • Red Chilli powder- 2 tsp
  • Coriander pwdr – 2 tsp
  • Cumin seeds /jeera – 1 tsp
  • Oil – ¼ cup
  • Salt to taste

PREPARATION

Clean cut and wash the fish. Marinate it with little salt + ½ tsp turmeric + 1 tsp chilli pwdr and keep aside for minimum 30 mins in fridge .

Grind onion + tomato + red chilli pwdr + turmeric + coriander pwdr  + jeera into a smooth paste by adding ½ cup water .

METHOD

Heat oil in a pan .

Add mustard seeds and let it splutter.

Add curry leaves +  green chilli and give  a stir.

Add the ginger garlic paste and stir fry  till the raw smell leaves .

Add ground  coconut paste and mix well.

Stir fry for 2 mins .

Cook on medium flame for  5 mins till oil separates. –

Add 2 cups of water + salt  and mix it well.

Bring to a boil.

Once the gravy starts boiling , add the marinated fish pieces .

Give a gentle stir and bring to a boil.

Cover and cook on low flame for around 20 mins till the fish is cooked and oil separates.

Off the flame.

Let the gravy rest for sometimes before serving.

If you want you can drizzle  lemon juice as needed for tanginess .

 Serve hot with rice.

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Mary Anthony
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