Maharashtrian Recipes
 
Bombay Whole Fish Curry  
   
Serves 4-6

Ingredients

90 g ghee

1 teaspoon ground mustard

small onion, finely chopped
1/2 teaspoon chilli powder
1 clove garlic, crushed
1 1/4 cup (300 ml) coconut milk
1/2 teaspoon grated fresh ginger chopped, seeds removed
2 tablespoons fresh lemon juice
1 tablespoon ground coriander 1 kg whole fish

1 teaspoon ground turmeric

 

Method
Melt ghee in a frying pan. Saute onion, garlic, ginger, chillies, coriander, turmeric, mustard and chilli, for 3 minutes.
Add coconut milk and lemon juice to boil, reduce heat to low, simmer uncovered until thickened.
Add fish, cover, cook over low heat for 20 minutes or until fish is tender; turn fish once, stir sauce occasionally.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

761

 Carotene  ( μg ) 567.23
Protein (g)

45.73

 Vitamin C (mg) 3.61
Carbohydrate (g)

15.7

 Mg  (mg) 11.39
Fat (g)

57.18

 Na  (mg) 1.45
Fibre (g)

1.39

 K  (mg) 65.31
Minerals (g)

4.64

 Mn  (mg) 0.08
Calcium  (mg)

543.06

 Zn  (mg) 0.15
Phosphorus  (mg)

848.61

 Cr  (mg) 0.003
Iron  (mg)

3.77

  

 

Modification
Reduce the amount of ghee and coconut milk used.
Use fish with low fat like pomphret, ravas, etc.
Ingredients

15 g ghee

1 teaspoon ground mustard

small onion, finely chopped
1/2 teaspoon chilli powder
1 clove garlic, crushed
1 1/2 cup (150 ml) coconut milk
1/2 teaspoon grated fresh ginger chopped, seeds removed
2 tablespoons fresh lemon juice
1 tablespoon ground coriander 1 kg whole fish

1 teaspoon ground turmeric

 

NUTRIENT COMPOSITION PER SERVING
MACRONUTRIENTS
Energy (Kcal)

498
Protein (g)

44.45
Carbohydrate (g)

11.3
Fat (g)

30.55
Fibre (g)

1.39
Minerals (g)

4.3