Maharashtrian Recipes
 
Konkani Fish Curry  
   
Serves 4-6

Ingredients
1 large pompfret cleaned and sliced 1/2 coconut grated
1/2 tsp turmeric powder
2 tbs tamrind pulp
2 tsp chilli powder
6 pepper corns
2 onions chopped
1 onion finely chopped
2 tbs Oil
 4 pods garlic

salt to taste

 

Method
Rub salt and turmeric on the fish. Heat 3 tbs oil and fry fish slices in it and drain. grind 1 chopped onion, coconut, tamrind, peppercorns and garlic to a paste.
Heat oil in which fish was fried, add 2 chopped onions and fry for a while. When onions are cooked add ground paste and saute for 3 minutes.
Add fish and cook on low fire for 2 minutes. Add salt and chilli powder. Add water if needed and simmer till fish is tender.
Serve immediately with steamed rice.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 390 Carotene  ( μg ) 69.38
Protein (g) 44.3 Vitamin C (mg) 4.13
Carbohydrate (g) 16.88 Mg  (mg) 10.85
Fat (g) 16.15 Na  (mg) 1.85
Fibre (g) 1.87 K  (mg) 60.86
Minerals (g) 4.42 Mn  (mg) 0.13
Calcium  (mg) 536.34 Zn  (mg) 0.2
Phosphorus  (mg) 799.0 Cr  (mg) 0.008
Iron  (mg) 4.05  

 

Modification
Reduce the amount of coconut used

Ingredients
1 large pompfret cleaned and sliced

25g coconut grated

1/2 tsp turmeric powder
2 tbs tamrind pulp
2 tsp chilli powder
6 pepper corns
2 onions chopped
1 onion finely chopped
2 tbs Oil
 4 pods garlic

salt to taste

 

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

363
Protein (g)

44.02
Carbohydrate (g)

16.07
Fat (g)

13.55
Fibre (g)

1.65
Minerals (g)

4.35