Surmai Fish Curry

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25 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 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)
  • 1/2 Cup Grated Fresh Coconut
  • 1/2 Cup Chopped Onion
  • 1/2 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

twist
Healthy Twist

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

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Allergies
Tomato
Red Chilli
Turmeric
Sea Foods
Coconut
Garlic
Mustard
Fish
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)

workout

How long would it take burn 148 kcals ?

  • Walking (3 mph ) 43 minutes
  • Running (6 mph ) 25 minutes
  • Bicycling 20 minutes

Values estimated based on person weighing 60 kgs.

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