Tamil fish curry (மீன் குழம்பு)

Seer fish or mackerel in a tangy tamarind, shallot and gingelly oil gravy.

7 gnet carb / serving

29 gprotein

13 gfat

2 gfiber

269kcal

Estimated per serving from USDA FoodData Central and Indian Food Composition Tables 2017 values for the raw ingredients. Real numbers vary with brands and portions.

Ingredients

500 g seer fish (vanjaram), kingfish or mackerel steaks (வஞ்சிரம் / அயிலை மீன்)
80 g shallots
120 g tomatoes
15 g tamarind
2 tbsp gingelly oil
kuzhambu powder, garlic, fenugreek seeds, mustard, curry leaves, turmeric, salt

Method

Temper mustard and fenugreek in oil, add curry leaves, shallots and garlic; fry until golden.
Add tomatoes, kuzhambu powder, turmeric and salt; cook to a paste.
Add tamarind water and simmer 10 minutes until the raw smell goes and oil floats.
Slide in the fish, simmer gently 8 to 10 minutes without stirring. Rest 1 hour for best taste.

Health note

Oily fish such as mackerel, sardine (mathi) and salmon supply EPA and DHA, the omega-3s that the body makes only poorly from flaxseed B^[1].

Recipe credit: tamilpaleorecipes.com.

Sources on this page

Every source below was checked against its PubMed, DOI or publisher page. Grades and how we use them: evidence grades.

Plourde M, Cunnane SC (2007). Extremely limited synthesis of long chain polyunsaturates in adults: implications for their dietary essentiality and use as supplements.. Appl Physiol Nutr Metab 32(4):619-634. PMID 17622276 · doi:10.1139/H07-034 - Review of ALA conversion