FISH CURRY WITH COCONUT QUINOA RECIPE
Fish Curry with Coconut Quinoa is a flavorful and nutritious dish that combines the richness of fish curry with the lightness of coconut quinoa. The curry is made with a blend of spices, onions, tomatoes, and coconut milk, creating a creamy and aromatic sauce for the fish. The fish fillets are gently simmered in the curry until they are tender and infused with the flavors of the spices. The Coconut Quinoa adds a healthy twist to the dish, providing a satisfying and gluten-free alternative to traditional rice. Quinoa is a good source of protein, fiber, and essential nutrients. This recipe is suitable for those following an Indian weight loss diet, as it is low in calories and packed with wholesome ingredients.
INGREDIENTS
For the Fish Curry:
- 500 grams of fish fillets (such as tilapia or cod), cut into pieces
- 1 tablespoon oil
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 2 tomatoes, chopped
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust according to your spice preference)
- 1 cup coconut milk
- Salt to taste
- Fresh cilantro leaves for garnish
For the Coconut Quinoa:
- 1 cup quinoa
- 1 3/4 cups water
- 1/2 cup coconut milk
- Salt to taste
INSTRUCTIONS
Rinse the quinoa under cold water to remove any bitterness. Drain well.
In a saucepan, combine the rinsed quinoa, water, coconut milk, and salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is cooked and the liquid is absorbed. Fluff the quinoa with a fork and set aside.
Heat oil in a large pan over medium heat. Add the chopped onions and sauté until they become translucent.
Add the minced garlic and grated ginger to the pan and cook for another minute.
Add the chopped tomatoes, turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Cook the spices with the tomatoes for about 5 minutes until the tomatoes soften and the spices are fragrant.
Pour in the coconut milk and bring the mixture to a simmer. Let it cook for 5 minutes to allow the flavors to blend together.
Add the fish pieces to the curry and gently simmer for about 10-15 minutes, or until the fish is cooked through and flakes easily with a fork. Be careful not to overcook the fish.
While the fish is cooking, prepare the Coconut Quinoa. In a separate saucepan, heat the coconut milk over medium heat until warm. Add the cooked quinoa to the saucepan and mix well to combine. Cook for a few minutes until the quinoa is heated through.
Serve the Fish Curry with Coconut Quinoa. Garnish with fresh cilantro leaves.
TIPS
- Choose firm fish fillets that hold their shape well when cooked, such as tilapia or cod.
- Adjust the spice levels according to your taste preferences. Add more chili powder for a spicier curry or reduce the amount for a milder flavor.
- Feel free to add vegetables like bell peppers or spinach to the curry for added nutrition and flavor.
- Be careful not to overcook the fish, as it can become dry and lose its texture. Cook until it is just cooked through and flakes easily.
- Quinoa can be cooked in advance and stored in the refrigerator for up to 3 days. Simply reheat it before serving with the fish curry.
- Garnish the dish with fresh cilantro leaves for a burst of freshness.
- Serve the Fish Curry with Coconut Quinoa as a complete meal or with a side of salad or steamed vegetables for a well-rounded and nutritious Indian weight loss dinner.
NUTRITION VALUE
- Calories: 350-400
- Protein: 25-30g
- Fat: 15-20g
- Carbohydrates: 30-35g
- Fiber: 4-6g
