Indian · lunch, dinner
Keto Kokum and Coconut Fish Curry
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (6.9 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Fish, Milk. Check labels on stock, sauces and spice mixes.
Firm white fish in a tangy kokum, tomato and coconut cream sauce tempered in ghee, with no sugar or flour: about 17 g protein and 7 g net carbs a serve, ready in 30 minutes.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Soak the kokum in about 50 ml hot water for 10 minutes. Grate the onion and cut the fish into curry-sized pieces. 0:49
- Melt the ghee in a heavy saucepan, add the mustard seeds and cook over medium heat until they pop. Add the curry leaves, green chilli and dried red chilli and fry for a minute. 0:59
- Add the grated onion with a pinch of salt and cook on low-medium heat for 4–5 minutes until it starts to colour. Add the ginger-garlic paste and cook for a minute. 2:10
- Stir in the turmeric, chilli powder and coriander and fry for a minute. Add the kokum with its soaking water, the tomato purée and about 50 ml water; cover and simmer 5–8 minutes until the fat separates. 3:28
- Stir in the coconut cream, season with salt and bring to a boil, then lower to a gentle simmer. 4:50
- Add the fish so it is submerged, cover and cook 4–5 minutes until it is just cooked. Finish with fresh coriander. 5:47
Tip. Serve with cauliflower rice (or rice if you're not keto). Salmon or cod also work, says the cook. Add more green chillies for heat. Kokum is sold dried in Indian grocers.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 9%
- Protein 21%
- Fat 70%
Fits keto: 6.9 g net carbs a serve, with 70% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High51%
28 µg a serve, mostly from black pomfret fillets (81%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High28%
0.7 µg a serve, mostly from black pomfret fillets (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.
Vitamin B6 Source17%
0.3 mg a serve, mostly from black pomfret fillets (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium Source13%
53 mg a serve, mostly from black pomfret fillets (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source12%
2.2 mg a serve, mostly from coconut cream (52%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 Source11%
0.2 g a serve, mostly from black pomfret fillets (71%). 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 Source10%
470 mg a serve, mostly from coconut cream (34%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc Source10%
1.1 mg a serve, mostly from coconut cream (46%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A Source10%
86 µg a serve, mostly from ghee (64%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 6
Vitamin C9%
8.1 mg a serve, mostly from tomato purée (31%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E8%
1.3 mg a serve, mostly from black pomfret fillets (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate7%
27 µg a serve, mostly from coconut cream (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K5%
6 µg a serve, mostly from fresh coriander (51%). 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.
Calcium3%
38 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D3%
0.6 µg a serve, mostly from black pomfret fillets (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.
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 HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.