Prawn Masala Curry

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20 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 21%
Carbs 23%
Fats 56%
Gluten Free
Low Carb
High Fiber
Antioxidant Rich
Lactose Free

This high fiber, low carb, antioxidant-rich, lactose-free, and gluten-free fish recipe is sure to stimulate your tastebuds. The popular non-vegetarian Konkani recipe is a perfect lunch and dinner main course dish. The spicy and flavorful recipe provides a boost of total fiber, protein, iron (Fe), and calcium to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with bajra bhakri, butter naan, roti, or rice.

Ingredients

  • 40 Gm Prawns
  • 1/2 Cup Chopped Tomato
  • 1/4 Cup Chopped Onion
  • 1 Tbsp Chopped Coriander Leaves
  • 2 No. Garlic
  • 1 Tsp Tomato Ketchup
  • 1/2 Tsp Red Chilly Powder
  • 1/2 Tsp Cumin Powder (Jeera)
  • 1/2 Tsp Coriander Powder
  • 1/2 Tsp Lemon Juice
  • 1/2 Tsp Fennel Seed
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/4 Tsp Salt
  • 2 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Blend chopped tomatoes to make tomato puree

Preparation
  • Step 1

    In a pan, heat oil, saunf, rai, chopped garlic cloves and saute well

  • Step 2

    Add chopped onions and saute till translucent

  • Step 3

    Add red chilly powder, dhania powder, jeera powder and mix well

  • Step 4

    Now add prawns, the prepared tomato puree, tomato ketchup lemon juice, and mix well

  • Step 5

    Add salt and water as required and allow it to cook completely

  • Step 6

    Garnish with chopped coriander leaves

  • Step 7

    Cook well till water evaporates and prawns become slightly dry

  • Step 8

    Serve hot

twist
Healthy Twist

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

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Allergies
Shell Fish
Sea Foods
Garlic
Black Pepper
Mustard
Tomato
Asafoetida (Hing)
Food Colors
Turmeric
Red Chilli
Food Additives
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(120gm)
Amount Per ServingCalories

kcal

242
% Daily Value *
Total Carbohydrate 12gm 4.5%
Dietary Fiber 6gm 22.3%
Protein 13gm 26.4%
Total Fat 15gm 18.9%

*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)

workout

How long would it take burn 242 kcals ?

  • Walking (3 mph ) 70 minutes
  • Running (6 mph ) 41 minutes
  • Bicycling 33 minutes

Values estimated based on person weighing 60 kgs.

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