Traybaked Keralan Fish Curry

19 40 291
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 12
Traybaked Keralan Fish Curry
Health Highlights

Ingredients


3 medium Yellow onion
4 clove(s) Garlic
2 piece, 1-inch Ginger root
2 pepper(s) Red chili pepper (also chile or chilli) (de-seeded)
1 bunch Cilantro (coriander)
1 medium pepper(s) Red bell pepper (de-seeded)
1 tsp Sunflower oil
2 tsp Mustard seeds
2 tsp Fenugreek seeds
2 tsp Fennel seed
1/2 cup Curry leaves
1 kg Atlantic salmon, wild (scaled, pin-bones, skin on)
1 pinch Sea Salt
1 dash Black pepper
1 tbsp Extra virgin olive oil
300 gm Cherry Tomatoes
28 large Tiger shrimp (peeled)
2 can (13.5oz) Coconut milk, reduced fat
4 medium Lemon

Instructions


Preheat the oven to 160ºC/325ºF/gas 3.

Peel and finely slice the onions, garlic and ginger. Finely slice the chillies and coriander stalks, then slice the peppers. Place your largest roasting tray on the hob over a medium heat and add a good splash of sunflower oil, the spices and curry leaves. Fry for 2 minutes, then add the chopped veg, garlic and coriander stalks. Cook for about 15 minutes, or until soft and golden, stirring occasionally.

Place the salmon into the tray, skin side down. Season and drizzle with olive oil, then carefully turn the salmon skin side up and place the tray in the oven for around 20 minutes, or until the salmon is almost cooked through.

Meanwhile, quarter the tomatoes and butterfly the prawns by carefully running a sharp knife down the back of each one and flattening them out.

Remove the tray from the oven and preheat the grill. Carefully peel the skin off the salmon and place onto a piece of tin foil. Stir the tomatoes, prawns, coconut milk and the zest and juice from 1 lemon into the tray and gently simmer on the hob over a medium to low heat until the prawns are cooked through. Meanwhile, place the skin under the grill for 5 minutes or until lovely and crisp – the skin can turn quickly so keep a close eye on it.

When done, carefully remove the crispy skin from under the grill and set aside to cool. Use a large spoon to break the salmon into big chunks. Season the sauce to taste with salt, pepper and a squeeze of lemon juice, then scatter over the crispy salmon skin, sprinkle with the reserved coriander leaves and serve with lots of lemon wedges for squeezing.

Enjoy!
 


Nutrition Facts

Per Portion

Calories 291
Calories from fat 135
Calories from saturated fat 73
Total Fat 15.0 g
Saturated Fat 8.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 3.8 g
Cholesterol 112 mg
Sodium 144 mg
Potassium 839 mg
Total Carbohydrate 12.3 g
Dietary Fiber 2.7 g
Sugars 6.5 g
Protein 28.2 g

Dietary servings

Per Portion


Fruit 0.3
Meat 1.4
Vegetables 1.2

Energy sources


Pygal15%419.8171025265676116.8037031158840546%439.5075183600615259.489671720570439%297.70872429261544164.5334865392965215%46%39%CarbohydratesFatProtein

Meal Type(s)





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