Linefish Simmered In A Spiced Coconut Gravy

Gluten Free
Dairy Free
Health score
36%
Linefish Simmered In A Spiced Coconut Gravy
45 min.
4
693kcal
13.98%sweetness
3.75%saltiness
0%sourness
0%bitterness
0%savoriness
100%fattiness
0%spiciness

Ingredients

  • cloves garlic crushed peeled
  •  ginger fresh grated
  • 7.5 ml chili powder red
  • 7.5 ml turmeric 
  • ml salt 
  • 30 grams tamarind pulp 
  • 100 mls vegetable oil 
  • 7.5 ml brown mustard seeds 
  • 7.5 ml fenugreek seeds 
  •  cloves whole
  •  cardamom pods whole white
  •  cinnamon 
  • large onion peeled very finely chopped
  • 340 mls coconut milk 
  • 10 ml cumin 
  • servings pepper black
  • handful cilantro leaves fresh chopped
  • kilograms fish fillet fresh white

Equipment

  • bowl
  • sauce pan

Directions

  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 Facts

Calories693kcal
Protein30.38%
Fat57.63%
Carbs11.99%

Properties

Glycemic Index
79.5
Glycemic Load
7.02
Inflammation Score
-10
Nutrition Score
35.096956521739%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
3.76mg
Kaempferol
0.5mg
Myricetin
0.07mg
Quercetin
15.81mg

Taste

Sweetness:
13.98%
Saltiness:
3.75%
Sourness:
0%
Bitterness:
0%
Savoriness:
0%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:693.29kcal
34.66%
Fat:46.08g
70.9%
Saturated Fat:20.58g
128.66%
Carbohydrates:21.58g
7.19%
Net Carbohydrates:17.06g
6.2%
Sugar:6.44g
7.16%
Cholesterol:125mg
41.67%
Sodium:782.4mg
34.02%
Protein:54.66g
109.31%
Selenium:106.57µg
152.24%
Manganese:1.81mg
90.41%
Vitamin B12:3.95µg
65.83%
Phosphorus:572.58mg
57.26%
Vitamin B3:11.05mg
55.26%
Vitamin D:7.75µg
51.67%
Vitamin K:52.48µg
49.98%
Iron:8.25mg
45.81%
Potassium:1282.21mg
36.63%
Magnesium:145.27mg
36.32%
Vitamin B6:0.67mg
33.28%
Vitamin E:3.84mg
25.57%
Copper:0.5mg
25.2%
Folate:90.55µg
22.64%
Fiber:4.52g
18.09%
Vitamin B1:0.23mg
15.22%
Vitamin B5:1.5mg
14.95%
Vitamin B2:0.24mg
13.86%
Vitamin A:663.66IU
13.27%
Zinc:1.93mg
12.89%
Calcium:121.45mg
12.15%
Vitamin C:9.03mg
10.94%
Source:Foodista