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A mild and tangy Goan fish curry made with delicate pomfret and a creamy coconut milk base. This sunshine-yellow curry is gently spiced, letting the fresh flavor of the fish shine through.
For 4 servings
Clean the pomfret and make 2-3 shallow diagonal cuts on both sides. In a bowl, combine 0.5 tsp turmeric powder, 0.5 tsp salt, and the lime juice. Rub this marinade all over the fish, ensuring it gets into the slits. Set aside for 15-20 minutes.
While the fish marinates, prepare the masala paste. In a blender, combine the coriander seeds, cumin seeds, ginger, garlic, green chilies, the remaining 0.5 tsp turmeric powder, black peppercorns, and tamarind paste. Add a few tablespoons of water and blend until you have a very smooth paste.
Heat the coconut oil in a wide, heavy-bottomed pan or kadai over medium heat. Add the sliced onions and sauté for 4-5 minutes until they become soft and translucent.
Add the ground masala paste to the pan. Cook for 5-6 minutes, stirring frequently, until the paste is fragrant, the raw smell disappears, and you see oil beginning to separate from the sides of the masala.
Reduce the heat to low. Pour in the thick coconut milk and 250ml of water. Add the remaining 1 tsp of salt and the optional sugar. Stir gently to combine everything. Allow the gravy to come to a gentle simmer. Do not let it boil vigorously, as this can cause the coconut milk to split.
Carefully slide the marinated pomfret pieces into the simmering gravy, arranging them in a single layer. Spoon some of the hot gravy over the fish to help it cook evenly.
A mild and tangy Goan fish curry made with delicate pomfret and a creamy coconut milk base. This sunshine-yellow curry is gently spiced, letting the fresh flavor of the fish shine through.
This goan recipe takes 45 minutes to prepare and yields 4 servings. At 587.44 calories per serving with 31.96g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cover the pan and cook on low heat for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork. Avoid stirring to prevent the fish from breaking; instead, gently swirl the pan once or twice during cooking.
Once the fish is cooked, turn off the heat. Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving hot with steamed Goan rice or sannas.
If pomfret is unavailable, this caldin works beautifully with kingfish (surmai), mackerel (bangda), or even large prawns.
You can add vegetables like drumsticks, ladyfingers (okra), or raw mango slices to the curry. Add them along with the coconut milk to ensure they cook through.
For a spicier version, increase the number of green chilies or add a pinch of red chili powder to the masala paste.
For an extra creamy texture, you can add 1 tablespoon of cashew nuts or poppy seeds while grinding the masala paste.
Pomfret is a good source of omega-3 fatty acids, which are essential for maintaining cardiovascular health, reducing inflammation, and supporting brain function.
The curry contains turmeric (with its active compound curcumin), ginger, and garlic, all of which are known for their potent anti-inflammatory and antioxidant properties, helping to combat oxidative stress in the body.
Fish is an excellent source of high-quality, easily digestible lean protein, which is crucial for muscle repair, immune function, and overall body maintenance.
Coconut milk is a source of medium-chain triglycerides (MCTs), a type of saturated fat that is metabolized differently than other fats and can be used by the body for quick energy.
Yes, it can be a very healthy dish. Pomfret is an excellent source of lean protein and omega-3 fatty acids, which are great for heart and brain health. The use of spices like turmeric and ginger offers anti-inflammatory benefits. Coconut milk contains healthy fats (MCTs), but should be consumed in moderation as it is calorie-dense.
A typical serving of Goan Pomfret Caldin (around 325g) contains approximately 350-450 calories. The exact number can vary based on the size of the fish and the amount of coconut milk and oil used.
Yes, you can. In fact, the curry often tastes better the next day as the flavors have more time to meld. Store it in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat, avoiding boiling.
Coconut milk can curdle or 'split' if it's boiled at a high temperature. To prevent this, always add it on low heat and bring it to a very gentle simmer. Never let it come to a rolling boil after the coconut milk has been added.
Traditionally, Goan Pomfret Caldin is served with steamed Goan rice (ukda tandul) or sannas (steamed rice cakes). It also pairs well with plain basmati rice or crusty bread to soak up the delicious gravy.
Fresh pomfret is always recommended for the best flavor and texture. However, if you only have frozen pomfret, make sure to thaw it completely in the refrigerator before marinating and cooking.
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