Kerala Recipes
 
Kairali Fish Curry ( for small and fresh water fish)  
   
Serves 4

Ingredients
Fish 1 lb Onion 1/4 of a large one; slice it thin long,cut into halves
Shallot 1 big one, cut into small pieces Ginger 0.5 piece, cut into thin slices
Green chilli - 2, cut into half (long). Tomato 1, medium sized, slice it thin and long, and cut into halves
Coconut milk - 1/3 of the can (4.5 oz). Tomato puree - 3 spoon.
Mango powder - 1/2 spoon Uluva powder - 1 pinch
Fish masala 3 spoon. Curry leaves - optional
salt as needed oil 2 tsp
mustard seed - 1/4 spoon

Method
Heat the oil, fry mustard seeds, then add onion and stir for a while. Then add the green chilies and shallot pieces (and curry leaves). Stir for a few minutes. Add tomato, and then tomato puree; stir well, then add salt, uluva (methi/fenugreek) powder, mango powder and fish masala. (If you don't have Kerala fish masala, then add 1.5 spoon [fine] coriander powder, 1 spoon chilli powder, 1/5 turmeric powder, one pinch more uluva powder. Stir well, then add coconut milk.
When it boils, add the fish pieces; stir slowly, then cover it and cook on low-medium heat. Stir once a while (careful not to break the fish pieces) until it is cooked.
To clean fish nicely, put the fish pieces in cold water, add 1/2 cup of salt, a cup of vinegar, and 1 lime/lemon juice, and keep it for 15 minutes. It will take away the smell and the bad taste of fish

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 309 Carotene( µg ) 43.863
Protein (g) 20.9 Vitamin C  (mg) 0.7
Carbohydrate (g) 8.55 Mg  (mg) 7.8
Fat (g) 22.5 Na  (mg) 1.7
Fibre (g) 0.3 K  (mg) 24.36
Minerals (g) 2.2 Mn  (mg) 0.08
Calcium  (mg) 240.83 Zn  (mg) 0.12
Phosphorus  (mg) 396.63 Cr  (mg) 0.003
Iron  (mg) 1.95    

Modification
Reduce coconut Milk

Ingredients
Fish 1 lb. Onion1/4 of a large one; slice it thin & long, & cut into halves
Shallot 1 big one, cut into small pieces Ginger 0.5" piece, cut into thin slices
Green chilli - 2, cut into half (long). Tomato -1, medium sized, slice it thin and long, and cut into halves.
Coconut milk - 100 ml Mango powder -  1/2 spoon.
Uluva powder -  1 pinch Fish masala  -  3 spoon.
Curry leaves - optional salt -  as needed
oil -  2 tsp mustard seed -  1/4 spoon

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 223
Protein (g) 20.24
Carbohydrate (g) 6.17
Fat (g) 14.26
Fibre (g) 0.3
Minerals (g) 2.02