Baked Keralan Fish Curry

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Keralan, regionally referred to as Keralam, is a state in the south-west region of India on the Malabar coast. Coconuts grow in abundance in Kerala, and consequently, coconut kernel, (sliced or grated) coconut cream and coconut milk are widely used in dishes for thickening and flavouring. Kerala’s long coastline, numerous rivers and backwater networks, and strong fishing industry have contributed to many sea and river food based dishes. Rice and cassava (Tapioca) form the staple food of Kerala. All main dishes are made with them and served along with Kootan; the side dishes which may be made from vegetables, meat, fish or a mix of all of them.

Creamy, rich and full of flabour, this dish is fresh and super-comforting. Serve it buffet style and let your guests help themselves. Serve on the with rice and Roti. Enjoy!

There are 2.9g net carbs, 30.7g protein and 8 Weight Watchers points per serving.

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Baked Keralan Fish Curry Recipe

By kimmy Published: April 15, 2015

  • Yield: 12 Servings
  • Prep: 30 mins
  • Cook: 30 mins
  • Ready In: 60 mins

Calories: 327 | Fat: 19.9g | Protein: 30.7g | Carbs: 7.4g | Fibre: 4.5g | WW Points: 8

Ingredients

Instructions

  1. Preheat the oven to 325F. Peel and finely slice the onions, garlic and ginger. Finely slice the chillies and coriander stalks, then slice the peppers.
  2. Place your largest roasting tray on the stove top over a medium heat and add a splash of sunflower oil, the spices and curry leaves. Fry for 2 minutes, then add the chopped veg, garlic and coriander stalks.
  3. Cook for about 15 minutes, or until soft and golden, stirring occasionally.
  4. Place the tilapia and scallops in the tray. Season and drizzle with olive oil, then carefully turn the fish and place the tray in the oven for 20 minutes, or until the fish is almost cooked through.
  5. Remove the tray from the oven and preheat the broiler. Stir the tomatoes, coconut milk and the zest and juice from 1 lemon into the tray and gently simmer on the stove top over a medium to low heat until the coconut milk starts to bubble.
  6. Use a large spoon to break the tilapila into big chunks. Season the sauce to taste with salt, pepper and a squeeze of lemon juice. Place tray back under the broiler for 5 minutes being careful not to scortch.
  7. Garnish with reserved coriander leaves and serve with lots of lemon wedges.
By | 2015-04-15T07:00:21+00:00 April 15th, 2015|Dinner, Low Carb, Recipes, Seafood|

About the Author:

Hello and thanks for popping by! My name is Kim and I love to cook low carbs recipes, desserts, salads and soups. I am always on the hunt for new recipes to make over. My husband Paul was diagnosed with slow onset Type 1 diabetes (LADA) over 5 years ago so we were forced to change the way we did things when it came to cooking. We have always been a healthy and active family. I play soccer, we both run 3-4 times per week and walk 5km most week days after dinner. Our kids play soccer and rugby and are no strangers to a healthy lifestyle. Spending time in the kitchen is always time well spent in my humble opinion and I love to share my cooking successes with you here. There may be hiccups along the way but we keep going and I hope our passion for food translates to your kitchen. Feel free to explore and remember to check us out on Face Book, Twitter, Instagram and Flickr.

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