Monday 5 March 2012

A brief version of a Keralan fish curry

                         Keralan fishing boat      ® Off Exploring

I love Indian food! Give me an Indian meal any day and I will be happy.
Last Thursday, I bought a beautiful piece of line-caught haddock because the previous night I had watched a food programme in which a gorgeous South Indian homestay lady (Anju George) cooked a traditional Keralan dish curry. My mouth watered the whole program.
I didn’t have all the ingredients at home, but I made sure I got at least the fish to kill my craving. After some adaptations, I cooked the Keralan Fish curry my way and, even though it was quite a short cut, it was delish! I can’t wait now to cook the full recipe given by the Indian cook. In the meantime, I’m sure you’ll enjoy this version.
The ingredients! In the middle of making the dish I decided to leave
green beans out. 
Heat the coconut oil in a large saucepan, fry the mustard seeds
till they start to pop. Add the onions, garlic and ginger... chilli, curry leaves and turmeric. Cook until soft.
Add the coconut milk,
then add the fish and tamarind sauce. Season.
My Keralan fish curry!
Keralan Fish curry
Serves 6-8

 A nutrient dense and flavoursome dish.
Organic extra-virgin coconut oil
1 tsp mustard seeds
A generous pinch of curry leaves 
2 onions, finely sliced
2 garlic cloves, finely sliced
2.5cm piece of ginger, grated
1 green chilli, finely sliced
1 tsp turmeric
700g firm white fish cut into chunks
1 x 400ml tin organic coconut milk
1 tbsp of tamarind sauce
Chopped coriander


Heat the coconut oil in a large saucepan, fry the mustard seeds till they start to pop.
Add the onion, garlic, ginger, green chilli and turmeric, and cook until softened. Add a splash of water if the mix looks too grainy. Add the fish, coconut milk and tamarind sauce and season.

Bring to the boil, then simmer for 20 minutes, or until the fish is cooked. Add the coriander leaves and mix. Serve it sprinkled with some more chopped coriander and fine slices of green chilli, and basmati rice on the side. Enjoy!
Some of the ingredients and their functional properties
Green Chilli (Capsicum annum, C. frutescens ): It contains capsaicin, a compound well known in scientific research as a pain reliever and digestive aid, which also has cardiovascular benefits. Capsaicin has the ability to lower blood temperature (it may induce perspiration in cases of fever). It stimulates the metabolic rate,  burning fat. It contains very good levels of vitamin A and C. Chilli is a great source of iron and potassium.
White Fish: As well as being a very good source of protein, white fish contains B vitamins such as B3 and B6, which promote healthy cells (like skin and blood cells) and keep the nervous system healthy. White fish also contains small amounts of fat-soluble vitamins like vitamin A, D and E. It is rich in iron, phosphorus, selenium and iodine.
Ginger (Zingiber officinale): It reduces fever and eases asthma symptoms. It also helps to lower blood pressure. Plus, it reduces cholesterol and aids circulation. Ginger contains fibre, vitamin C, potassium, calcium, magnesium, iron, vitamins B1, B2, B3, B6 and folic acid.
Turmeric (Curcuma longa): It has anti-inflammatory properties, protects the liver from toxins, has high levels of antioxidant, lowers cholesterol and has been shown to inhibit the replication of HIV-1. Some research has shown that a supplement of turmeric has improved flexibility and reduced joint swelling in people who suffer from rheumatoid arthritis. It improves protein digestion, reduces uterine tumours, dissolves gallstone and reduces period pain. According to Paul Pitchford (Healing with Wholefoods), a good dosage of turmeric, ¼ -1/2 teaspoon daily, can be used as spice or taken in capsules.
 Till next week!


  1. Just shared this lovely recipe in my FB Red Basket page! Thanks, that sounds amazing (can't wait to visit your kitchen again!)

  2. Thank you Anna! I would love to see you again in my kitchen!!! Don't forget to bring your Red basket! :-)


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