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A mild and comforting Goan-Portuguese fish stew featuring tender fish and potatoes simmered in a creamy coconut milk broth. This one-pot meal is subtly spiced and has a lovely tangy finish, perfect for a light yet satisfying dinner.
For 4 servings
Marinate the Fish
Sauté Aromatics
Cook the Vegetables
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A mild and comforting Goan-Portuguese fish stew featuring tender fish and potatoes simmered in a creamy coconut milk broth. This one-pot meal is subtly spiced and has a lovely tangy finish, perfect for a light yet satisfying dinner.
This goan recipe takes 40 minutes to prepare and yields 4 servings. At 512.15 calories per serving with 30.73g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Stew with Fish
Finish and Serve
For a bit of heat, add 1/2 tsp of Kashmiri red chili powder along with the other ground spices.
Add 1/2 cup of diced carrots or green beans along with the potatoes for extra nutrition and texture.
Instead of vinegar, you can use 1 tablespoon of tamarind pulp diluted in a little warm water for a different kind of tang.
For an even richer and creamier gravy, use full-fat coconut cream instead of coconut milk.
The fish in this stew is a fantastic source of omega-3 fatty acids, which are known to reduce inflammation, lower blood pressure, and support overall cardiovascular health.
Ingredients like turmeric (containing curcumin), ginger, and garlic are packed with powerful anti-inflammatory and antioxidant compounds that help combat oxidative stress in the body.
Fish provides high-quality, easily digestible protein that is essential for building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
Yes, it's a well-balanced and healthy dish. It is rich in lean protein and omega-3 fatty acids from the fish, which support heart and brain health. The use of coconut milk provides healthy fats, and spices like turmeric, ginger, and garlic offer anti-inflammatory benefits.
A typical serving of about 1.5 cups contains approximately 450-550 calories. The exact count can vary based on the type of fish used and the fat content of the coconut milk.
Absolutely. Any firm, white-fleshed fish works well. Good alternatives include sea bass, cod, pomfret, or even tilapia fillets. Adjust the cooking time accordingly, as fillets may cook faster than steaks.
Coconut milk can split or curdle if it's boiled or cooked at too high a temperature. Always add it towards the end of the cooking process and maintain a gentle simmer. Never let the stew come to a rolling boil after the milk has been added.
This stew is best enjoyed fresh, as reheating can overcook the fish and make the potatoes too soft. If necessary, you can prepare the gravy base (up to the point before adding fish and coconut milk) a day in advance. Then, simply reheat the base, add the fish and coconut milk, and simmer until cooked.
It pairs beautifully with simple steamed rice, which soaks up the delicious, mild gravy. It is also traditionally served with Goan breads like Pao or Poee.