Surmai Fish Curry

Name: Surmai Fish Curry
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 2
Ingredients: 130 Gm Seer Fish (Surmai); 1/4 Cup Grated Fresh Coconut; 1/4 Cup Chopped Onion; 1/4 Cup Chopped Tomato; 2 Tsp Chopped Garlic; 1 Tsp Coriander Seeds; 1 Tsp Chopped Coriander Leaves; 1/2 Tsp Red Chilly Powder; 1/8 Tsp Turmeric Powder (Haldi); 4 No. Curry Leaves (Kadi Patta); 1/2 Tsp Cumin Seeds (Jeera); 1/4 Tsp Mustard Seeds (Rai); 1/2 Tsp Salt; 1.5 Tsp Oil; As Required Water

25 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 35%

Carbs 9%

Fats 56%

High Protein

Antioxidant Rich

Paleo

Add a generous helping of this FitterEats Konkani Surmai Fish Curry Recipe to make your lunch or dinner a memorable one. The goodness of this high protein, non vegetarian, Indian, gluten-free, lactose-free, low carb fish curry recipe makes it a great choice for a paleo diet. It also provides a great boost to your daily intake of fiber and iron and is zero in trans fat with no added sugar or dairy. Teams perfectly with Bajra Bhakri and Butter Naan.

Ingredients

130 Gm Seer Fish (Surmai)
1/4 Cup Grated Fresh Coconut
1/4 Cup Chopped Onion
1/4 Cup Chopped Tomato
2 Tsp Chopped Garlic
1 Tsp Coriander Seeds
1 Tsp Chopped Coriander Leaves
1/2 Tsp Red Chilly Powder
1/8 Tsp Turmeric Powder (Haldi)
4 No. Curry Leaves (Kadi Patta)
1/2 Tsp Cumin Seeds (Jeera)
1/4 Tsp Mustard Seeds (Rai)
1/2 Tsp Salt
1.5 Tsp Oil
As Required Water

Method

For Puree

Step 1
Take chopped onion and make paste
Step 2
Take chopped tomato and make puree

For Coconut Mixture

Step 1
Take a pan and dry roast grated fresh coconut,dhania seeds, jeera and chopped garlic and transfer the roasted mixture into blender and blend it to smooth
Step 2
Take a pan and heat oil, rai, kadi patta and allow to crackle
Step 3
Now add prepared onion paste and saute till it turns golden brown
Step 4
Add red chilly powder haldi powder and prepared tomato puree, saute till oil releases in the pan
Step 5
Once the oil releases add prepared coconut mixture and water as required, salt and allow it to simmer
Step 6
Add water and then add surmai fish pieces
Step 7
Cover and allow to simmer
Step 8
Garnish with chopped coriander leaves
Step 9
Serve hot

Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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Allergies

Food Additives

Mustard

Turmeric

Red Chilli

Garlic

Tomato

Tree Nut

Coconut

Fish

Sea Foods

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(120gm)

Amount Per ServingCalories
kcal

148

% Daily Value ^*

Total Carbohydrate 3gm 1.1%

Dietary Fiber 2gm 8.3%

Protein 14gm 27.1%

Total Fat 9gm 11.5%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)