Linefish Simmered In A Spiced Coconut Gravy

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

4 cloves garlic, peeled and crushed

1 thumb-sized piece of fresh ginger, grated

1 1/2 teaspoons (7.5 ml) red chilli powder

1 1/2 teaspoons (7.5 ml) turmeric

1 teaspoon (5 ml) salt

30 grams tamarind pulp

100 mls vegetable oil

1 1/2 teaspoons (7.5 ml) brown mustard seeds

1 1/2 teaspoons (7.5 ml) fenugreek seeds

2 whole cloves

3 whole white cardamom pods

1 thumb-length quill of cinnamon

2 large onions, peeled and very finely chopped

340 mls coconut milk

2 teaspoons (10 ml) powdered cumin

freshly milled black pepper

a handful of chopped fresh cilantro

kilograms fresh, firm-fleshed white fish fillets, skinned and boned

Equipment:

bowl

sauce pan

Cooking instruction summary:

Cut the fish into large chunks and place in a bowl. Add half the garlic and ginger (reserve the rest). Stir in the chilli powder, turmeric and salt, and toss well. Place in the fridge for 30 minutes. Soften the tamarind pulp in a cup of warm water for 20 minutes. Heat the oil in a large saucepan over a high flame. Add the mustard seeds, fenugreek, cloves, cardamom and cinnamon. Sizzle the spices in the hot oil until the mustard seeds pop. Add the onions and the reserved ginger and garlic. Fry briskly for 10 minutes, or until the onions are golden brown. Mash the softened tamarind pulp into its soaking water. Strain the liquid onto the onions and discard the pulp. Stir in the coconut cream and cumin. Simmer for 15 minutes. Tip the marinated fish cubes into the sauce and stir gently. Simmer gently until the fish is just cooked (about 7 minutes). Serve hot, with chopped fresh cilantro and Basmati rice.

 

Step by step:


1. Cut the fish into large chunks and place in a bowl.

2. Add half the garlic and ginger (reserve the rest).

3. Stir in the chilli powder, turmeric and salt, and toss well.

4. Place in the fridge for 30 minutes.

5. Soften the tamarind pulp in a cup of warm water for 20 minutes.

6. Heat the oil in a large saucepan over a high flame.

7. Add the mustard seeds, fenugreek, cloves, cardamom and cinnamon.

8. Sizzle the spices in the hot oil until the mustard seeds pop.

9. Add the onions and the reserved ginger and garlic.

10. Fry briskly for 10 minutes, or until the onions are golden brown.

11. Mash the softened tamarind pulp into its soaking water.

12. Strain the liquid onto the onions and discard the pulp.

13. Stir in the coconut cream and cumin.

14. Simmer for 15 minutes.

15. Tip the marinated fish cubes into the sauce and stir gently.

16. Simmer gently until the fish is just cooked (about 7 minutes).

17. Serve hot, with chopped fresh cilantro and Basmati rice.


Nutrition Information:

Quickview
693 Calories
54g Protein
46g Total Fat
21g Carbs
36% Health Score
Limit These
Calories
693k
35%

Fat
46g
71%

  Saturated Fat
20g
129%

Carbohydrates
21g
7%

  Sugar
6g
7%

Cholesterol
125mg
42%

Sodium
782mg
34%

Get Enough Of These
Protein
54g
109%

Selenium
106µg
152%

Manganese
1mg
90%

Vitamin B12
3µg
66%

Phosphorus
572mg
57%

Vitamin B3
11mg
55%

Vitamin D
7µg
52%

Vitamin K
52µg
50%

Iron
8mg
46%

Potassium
1282mg
37%

Magnesium
145mg
36%

Vitamin B6
0.67mg
33%

Vitamin E
3mg
26%

Copper
0.5mg
25%

Folate
90µg
23%

Fiber
4g
18%

Vitamin B1
0.23mg
15%

Vitamin B5
1mg
15%

Vitamin B2
0.24mg
14%

Vitamin A
663IU
13%

Zinc
1mg
13%

Calcium
121mg
12%

Vitamin C
9mg
11%

covered percent of daily need
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