Indian · lunch, dinner

Goan Fish Curry

Video by Your Food Lab on YouTube · Open on YouTube

45 minServes 4234 kcal a serve
  • Low carb (7.6 g net carbs) but not keto: 42% of the energy is from fat, and keto meals get about 60% or more
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Fish. Check labels on stock, sauces and spice mixes.

No oil is added: the curry gets its body from fresh coconut, tamarind and whole spices. Each serve gives about 24 g of protein and is rich in selenium and vitamin B6, with more than a day's vitamin B12.

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Ingredients 16

Method

Tap a time to watch that step in the video.

  1. Sprinkle salt over both sides of the fish slices, rub gently and refrigerate until needed. 1:56
  2. Grind the scraped coconut with the Kashmiri chillies, coriander seeds, peppercorns, cumin seeds, garlic, ginger, tamarind and turmeric, adding water little by little, to a very fine paste. 3:23
  3. Mix the chopped onion with a pinch of salt, squeezing it with your fingers. Put it in a clay pot or saucepan with the paste, rinse the grinder jar into it and add water (about 1.5–2 litres) for a thin curry. No oil is used. 6:54
  4. Bring to the boil and cook 8–10 minutes. Add the slit green chillies and kokum and cook another 8–10 minutes until slightly reduced. 7:55
  5. Slide in the fish and crush the triphal over the top. Do not stir; lift the pot with a cloth and swirl it gently to mix. 8:56
  6. Taste for salt, then cook 8–10 minutes (6–7 for smaller pieces) until the fish is just done. Serve hot with rice. 10:05

Tip. Mackerel or pomfret work instead of kingfish. Frozen grated coconut is an easy swap for fresh, and the paste freezes well in batches. For the Saraswat (hooman) style, leave out the onion and garlic.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy234 kcal980 kJ
Protein24 g48% of a day
Fibre3.7 g13% of a day
Carbohydrate11 g7.6 g net · 3.8 g sugars4% of a day
Fat11 g8.3 g saturated14% of a day
Sodium450 mg19% of a day

Where the energy comes from one serve

  • Net carbs 13%
  • Protein 43%
  • Fat 44%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High120%

2.9 µg a serve, mostly from kingfish (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High80%

44 µg a serve, mostly from kingfish (92%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High32%

0.5 mg a serve, mostly from kingfish (69%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-3 Source16%

0.3 g a serve, mostly from kingfish (95%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium Source14%

660 mg a serve, mostly from kingfish (66%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source14%

60 mg a serve, mostly from kingfish (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Iron Source13%

2.3 mg a serve, mostly from coriander seeds (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Show the other 8
Zinc8%

0.9 mg a serve, mostly from kingfish (38%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin C8%

7.3 mg a serve, mostly from green chillies (32%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A7%

62 µg a serve, mostly from dried Kashmiri red chillies (50%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D6%

1.2 µg a serve, mostly from kingfish (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E6%

0.9 mg a serve, mostly from dried Kashmiri red chillies (40%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium5%

71 mg a serve, mostly from kingfish (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Folate3%

13 µg a serve, mostly from kingfish (38%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin K2%

2.2 µg a serve, mostly from dried Kashmiri red chillies (46%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Your Food Lab; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.