Allergens in Goan Fish Curry: fish.
Ingredients
Quantities for 4.
- 600g, cut into 3cm steaks: kingfish, pomfret or mackerel Fishon the bone tastes better than fillet
- 1 cup fresh grated Coconutfrozen grated coconut, thawed, works
- 8 dried, stemmed Kashmiri Chillifor colour without ferocity
- 1 tbsp Coriander Powder
- 1 tsp Cumin Seeds
- 3/4 tsp Turmeric
- 1/2 tsp Black Pepperoptional
- 6 cloves Garlic
- 2cm piece Ginger
- walnut-sized ball, soaked in 1/2 cup hot water Tamarind
- 4 petals Kokumthe sourness Goan cooks actually reach foroptional
- 1 medium, finely sliced Onion
- 3, slit lengthways Green Chilli
- 6 small, topped and halved Okraa common addition, adds bodyoptional
- 2 tbsp Coconut Oilor any neutral oil
- to taste Salt
- 500ml Water
Cookware
stovetop, blender
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Rub the fish with 1/4 tsp turmeric and a big pinch of salt and leave it 20 minutes in the fridge. It firms the flesh so it does not shred in the pot.
- Soak the tamarind in hot water while you grind, then squeeze and strain out the fibre.
- Grind the masala first and have it waiting. Once the curry is on, the whole thing takes 15 minutes.
Method
- Grind the coconut, Kashmiri chillies, coriander powder, cumin, turmeric, pepper, garlic and ginger to a very smooth paste with about 150ml water.Grind longer than feels necessary. Three or four minutes. Grainy coconut makes a curry that never looks silky.
- Heat the coconut oil in a wide pan and soften the sliced onion over medium heat for 5 minutes, until translucent, not browned.Brown onion pushes this curry towards a Xacuti. You want it pale and sweet.
- Pour in the ground masala and cook 4 minutes, stirring, until it darkens a shade and smells toasted rather than raw.
- Add the remaining water, the tamarind extract, kokum, green chillies and salt. Bring to a gentle simmer.
- Simmer uncovered 8 minutes, until the surface carries a thin rim of orange oil.
- Slide in the okra, if using, and cook 3 minutes until just tender.
- Lower the fish in a single layer. Do not stir. Shake the pan instead.A spoon breaks the steaks apart. Tilt and swirl the pan to move things around.
- Cook 6-7 minutes, until the flesh turns opaque and pulls from the bone when nudged.
- Take it off the heat and leave it 10 minutes before serving with par-boiled rice.The resting is not optional. The curry thickens and the fish takes up the sourness.
Safe temperatures: Fish is done at 63°C / 145°F, or when it turns opaque and flakes easily. Reheat leftovers to 74°C / 165°F. FoodSafety.gov
Storage
Better on the second day. Keeps 2 days refrigerated in a non-metal container; reheat gently without boiling or the fish falls apart.
Nutrition Medium estimate
One serving of Goan Fish Curry (454 g) is about 372 calories, or 82 calories per 100 g.
High protein: 35 g a serving, 38% of the calories
| Per serving454 g | Per 100 g | |
|---|---|---|
| Calories | 372 kcal | 82 kcal |
| Protein | 35.1 g | 8 g |
| Carbohydrate | 21.3 g | 5 g |
| of which sugars | 5.6 g | 1 g |
| Fibre | 8.0 g | 2 g |
| Fat | 17.3 g | 4 g |
| of which saturated | 12.2 g | 3 g |
| of which unsaturated | 3.2 g | 1 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for kokum. Estimated from raw ingredients using USDA FoodData Central.
More like this: Gluten-free Indian recipes · Dairy-free Indian recipes · Goan recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.