Goan Fish Curry
|Monkfish fillet||26 Ounce, cut into chunks (750 Gram)|
|Cider vinegar||1 Tablespoon|
|Ground turmeric||1 Teaspoon|
|Vegetable oil||3 Tablespoon|
|Garlic||2 Clove (10 gm), crushed|
|Onion||1 Small, finely chopped|
|Ground coriander||2 Teaspoon|
|Cayenne pepper||1 Teaspoon|
|Tamarind pulp||2 Tablespoon|
|Boiling water||2 Tablespoon|
|Creamed coconut||3 Ounce, cut into pieces (85 Gram)|
|Warm water||10 Fluid Ounce (300 Milliliter)|
|Plain boiled rice||2 Cup (32 tbs) (For Serving)|
1. Put the fish on a plate and drizzle the vinegar over it. Combine half the salt and half the turmeric and sprinkle evenly over the fish. Cover and set aside for 20 minutes.
2. Heat the oil in a heavy frying pan and add the garlic. Brown slightly, then add the onion, and cook, stirring occasionally, for 3-4 minutes, until soft but not browned. Add the ground coriander to the pan and stir for 1 minute.
3. Mix the remaining turmeric, cayenne and paprika with about 2 tablespoons of water to make a paste. Add to the pan and cook over a low heat for 1-2 minutes.
4. Stir the tamarind pulp into the boiling water. When thickened and the pulp has come away from the seeds, rub through a sieve. Discard the seeds.
5. Add the coconut, warm water and tamarind paste to the frying pan and stir until the coconut has dissolved. Add the fish and any juices on the plate and simmer gently for 4-5 minutes until the sauce has thickened and the fish is just tender. Serve on a bed of plain boiled rice.
Calories 473 Calories from Fat 165
% Daily Value*
Total Fat 19 g29%
Saturated Fat 5.6 g28%
Trans Fat 0 g
Cholesterol 46.1 mg15.4%
Sodium 533.8 mg22.2%
Total Carbohydrates 45 g15.1%
Dietary Fiber 3.5 g13.9%
Sugars 13.7 g
Protein 30 g60.9%
Vitamin A 38.3% Vitamin C 14.2%
Calcium 5.9% Iron 20.3%
*Based on a 2000 Calorie diet