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Aromatic basmati rice cooked in a spiced coconut milk base with tender, tangy fish pieces. This one-pot meal captures the unique coastal flavors of Goa, perfect for a special lunch or dinner.
For 4 servings
Marinate the Fish
Shallow Fry the Fish
Prepare the Pulao Base
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Aromatic basmati rice cooked in a spiced coconut milk base with tender, tangy fish pieces. This one-pot meal captures the unique coastal flavors of Goa, perfect for a special lunch or dinner.
This goan recipe takes 55 minutes to prepare and yields 4 servings. At 692.15 calories per serving with 32.96g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Rice
Combine and Steam (Dum Cooking)
Rest, Garnish, and Serve
Replace the fish with large prawns (shrimp). Marinate and fry them for a shorter time, about 1-2 minutes per side, before adding them to the rice.
Incorporate diced carrots, green peas, or bell peppers. Add them along with the onions to make the pulao more wholesome.
Increase the number of green chilies or add 1/4 tsp of black pepper powder along with the other spices for extra heat.
Add a handful of chopped mint leaves along with the coriander for a fresh, aromatic twist.
Kingfish is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation, contributing to a healthy heart.
Fish provides high-quality protein that is essential for muscle repair, growth, and overall body function, while being lower in saturated fat than many other protein sources.
The use of spices like turmeric (containing curcumin) and ginger lends natural anti-inflammatory properties to the dish, which can help combat chronic inflammation.
Coconut milk contains medium-chain triglycerides (MCTs), a type of fat that is more easily digested and used for energy by the body compared to other saturated fats.
The best fish are firm, white-fleshed varieties that don't fall apart easily. Kingfish (Surmai/Visonu) is the most traditional choice. Other great options include Pomfret, Sea Bass, Mackerel, or even firm fillets of Cod or Halibut.
Yes, it can be a balanced and healthy meal. Fish provides high-quality lean protein and heart-healthy omega-3 fatty acids. Coconut milk contains healthy fats (MCTs), and spices like turmeric have anti-inflammatory benefits. To make it healthier, use a moderate amount of oil and serve with a side salad.
One serving of this Goan Fish Pulao contains approximately 500-550 calories. This can vary based on the type of fish and the fat content of the coconut milk used.
While coconut milk is key to the authentic Goan flavor, you can make a variation without it. Replace the 1 cup of coconut milk with 1 cup of water or a light vegetable/fish stock. The resulting pulao will be less creamy but still flavorful.
Store leftover pulao in an airtight container in the refrigerator for up to 2 days. To reheat, sprinkle a little water over the pulao and microwave until hot, or gently heat it in a covered pan on the stovetop over low heat.