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A classic Mangalorean fish curry with a rich, tangy coconut base. The vibrant red color comes from Byadgi chilies, balanced by the sweetness of coconut and sourness of tamarind. Perfect with steamed rice or neer dosa.
For 4 servings
Marinate the Fish
Roast Spices and Prepare Masala Paste
Cook the Curry Base
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A classic Mangalorean fish curry with a rich, tangy coconut base. The vibrant red color comes from Byadgi chilies, balanced by the sweetness of coconut and sourness of tamarind. Perfect with steamed rice or neer dosa.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 467.39 calories per serving with 29.78g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Fish Curry
Prepare and Add Tempering (Tadka)
This curry base works wonderfully with prawns (Yetti Gassi) or even chicken. Adjust cooking time accordingly.
For a richer, creamier gravy, you can use thick coconut milk instead of water when adjusting the curry's consistency in the final step.
Add drumsticks (moringa) or raw mango pieces to the curry along with the masala paste for extra flavor and texture.
The fish in this curry is a prime source of omega-3s, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Spices like turmeric (containing curcumin), garlic, and ginger are known for their powerful anti-inflammatory effects, which can help manage chronic inflammation.
The combination of spices like black pepper and red chilies can provide a temporary boost to your metabolism, aiding in calorie burning.
Coriander and cumin seeds, key ingredients in the masala, are traditionally used to aid digestion, reduce bloating, and improve overall gut health.
Firm, fleshy fish are ideal. Kingfish (Surmai), Pomfret, Mackerel (Bangda), or even firm white fish like Sea Bass or Snapper work very well.
While traditional recipes use a paste from grated coconut for texture and flavor, you can use a shortcut. Sauté the onions and tomatoes, then add the spice powders (instead of whole spices) and finally 1.5 cups of thick coconut milk. However, the authentic taste comes from the freshly ground masala.
Yes, Meen Gassi is quite healthy. Fish is an excellent source of lean protein and omega-3 fatty acids. Coconut provides healthy fats, and the spices like turmeric and garlic have anti-inflammatory and antioxidant properties.
One serving of Meen Gassi (approximately 1 cup or 310g) contains around 350-420 calories, depending on the type of fish and amount of coconut oil used.
To reduce the heat, use fewer dried red chilies or use a milder variety like Kashmiri chilies, which are known more for their color than their heat. You can also skip the black peppercorns.