The Guardian Goan Fish Curry Food

GOAN PRAWN & COCONUT CURRY WITH CUMIN RICE

Goan prawn & coconut curry with cumin rice image

Spice up your mid-week meals with a curry in a hurry - throw in a handful of spices with shellfish, tomatoes, and spinach

Provided by Sara Buenfeld

Time 30m

Number Of Ingredients 16

Ingredients

1 tbsp sunflower oil
1 onion , thinly sliced
1 tbsp freshly grated ginger
2 garlic cloves , crushed
1 red chilli , deseeded and sliced
½ tsp turmeric
½ tsp chilli powder
1 tsp ground coriander
10 curry leaves
1 large potato , diced
400ml can half-fat coconut milk
8 cherry tomatoes , halved
handful baby spinach
200g pack raw peeled prawn
1 tsp cumin seed
175g basmati rice

Steps:

Heat the oil and fry the onion, ginger, garlic and chilli for 5 mins until starting to soften. Add the spices, curry leaves and potato, then cook for 1 min more. Stir in the coconut milk and tomatoes, cover and leave to simmer for 10 mins until the potato is tender.
Add the spinach and prawns. Cook for 1 min more until the spinach wilts and the prawns turn pink.
Meanwhile, make the rice. Tip the cumin into a pan and toast over a dry heat for 30 secs. Add the rice, salt to taste and 400ml water, then cover and cook for 8-10 mins until the rice is tender and the water has been absorbed. Serve with the curry.

Nutrition Facts : Calories 771 calories, Fat 22 grams fat, SaturatedFat 13 grams saturated fat, Carbohydrate 105 grams carbohydrates, Sugar 9 grams sugar, Fiber 6 grams fiber, Protein 33 grams protein, Sodium 0.6 milligram of sodium

GOAN FISH CURRY

Goan fish curry image

Lovely fish curry which is also lo in fat and calories

Provided by dianewalkermcalley

Time 35m

Yield Serves 4

Number Of Ingredients 19

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

Steps:

Spray a large heavy based saucepan with the low fat spray, then fry the onion over a medium heat stirring frequently for about 10 mins until softened and beginning to colour. Stir in the chillies, garlic, ginger, ground spices, cardamom seeds and bay leaves then cook for approx 1 min.
Pour in the coconut milk, chopped tomatoes, stock or water then bring to the boil. Reduce the heat and simmer half covered for approx 5 mins.
Add the haddock or firm fish and continue to simmer half covered stirring occasionally and taking care not to break up the fish pieces. Cook for about 6 mins the add the raw prawns and cook for another 4 mins. Cook for approx 10 mins in total with or without the prawns. Making sure the fish and prawns are cooked through.
Season to taste and stir in the lime juice.
Serve with sprinkled coriander and rice. I find a peshwari nan goes well with this if your peckish.

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