Photo: Swathi Handique
Goan fish curry
19 ingredients
Serves 4
openrecipes
Lovely fish curry which is also lo in fat and calories
Estimated Nutrition (whole recipe, rough)
1016
Calories
79g
Protein
43g
Fat
79g
Carbs
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Haddock | 100g cooked | 112 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Coriander | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Low fat cooking spray
- 2 grated onions
- 2 long green chillies, deseeded and thinly sliced
- 2 garlic cloves, finely chopped
- 4cm piece fresh ginger, peeled and grated
- 2tsp ground cumin
- 2tsp ground turmeric
- 2tsp garam masala
- 2tsp ground coriander
- 2 cardamom pods, split
- 2 bay leaves
- 140ml reduced fat coconut milk
- 400g chopped tomatoes
- 5tbsp vegetable stock or water
- 600g skinless haddock fillet, or talapia or river cobbler, any firm white fish cut into chunks
- Juice of half a lime
- 2tbsp fresh chopped coriander
- a dozen or so raw prawns (optional)
- Rice to serve
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes