Goa Recipes
 
Goa Fish Curry  
   
Serves 4

Ingredients

750 gm (1 2/3 lb) Pomfret

100 ml Coconut milk (First extract)
120 ml Groundnut oil
100ml Coconut milk (Second
extract)
60 gm Onions
4 Green chilies
60 gm Tomatoes

Salt


Paste
Ingredients

15 Whole red chilies

5 gm Garlic
15 gm Coriander seeds 20 gm Ginger
5 gm Cumin seeds 40 gm Tamarind
5 gm Turmeric  

Method
The fish: Clean, wash and make darns. The vegetables: Peel, wash and slice onions. Wash and chop the tomatoes. Remove stems, wash, slit and deseed green chilies.

The paste: Peel and roughly chop the garlic. Scrape, wash and roughly cut ginger; deseed tamarind. Put these and the remaining ingredients in a blender, add water (Approx. 120ml or 1/2 cup) and make a fine paste.
Heat oil in a handi (pan), add onions and sauté over medium heat until golden brown. Add tomatoes and the paste and bhunno (stir fry) for two minutes. Add the second extract of coconut milk and water (Approx. 400ml or 1 2/3 cups) and bring to a boil. Then add fish and green chilies and let it simmer for five minutes. Adjust the seasoning. Now add the first extract of coconut milk and bring to a boil. Remove to a bowl and serve with boiled rice.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

656

Carotene  ( μg )

112.85

Protein (g)

35

Vitamin C (mg)

1.65

Carbohydrate (g)

19.4

Mg  (mg)

45.12

Fat (g)

48.7

Na  (mg)

4.09

Fibre (g)

3.2

K  (mg)

91.33

Minerals (g)

4.0

Mn  (mg)

0.47

Calcium  (mg)

442.11

Zn  (mg)

0.43

Phosphorus  (mg)

651.9

Cr  (mg)

0.02

Iron  (mg)

4.86

 

 


Modification
Reduce the amount of butter used and partially substitute it with vegetable oil

Ingredients

750 gm (1 2/3 lb) Pomfret

100 ml Coconut milk (First extract)
120 ml Groundnut oil
100ml Coconut milk (Second
extract)
60 gm Onions
4 Green chilies
60 gm Tomatoes

Salt


Paste
Ingredients

15 Whole red chilies

5 gm Garlic
15 gm Coriander seeds 20 gm Ginger
5 gm Cumin seeds 40 gm Tamarind
5 gm Turmeric  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

445

Protein (g)

34.59

Carbohydrate (g)

17.88

Fat (g)

26.07

Fibre (g)

3.19

Minerals (g)

3.89