Baked Keralan Fish Curry

Kerala, 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 flavor, 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.

Photo by Kim C.
Adapted from not-too-sweet.com

PREP TIME

30

minutes

TOTAL TIME

30

minutes

SERVINGS

12

servings

PREP TIME

30

minutes

TOTAL TIME

30

minutes

SERVINGS

12

servings

Adapted from not-too-sweet.com

Ingredients

  • 3

    medium onions

  • 4

    garlic cloves

  • 5

    cm ginger, fresh

  • 2

    red chillies fresh, seeds removed

  • 1

    coriander large bunch, fresh, leaves picked

  • 2

    pepper assorted colours, seeds removed

  • Sunflower oil

  • 2

    teaspoons brown mustard seeds

  • 2

    teaspoons fennel seeds

  • 1

    handful curry leaves

  • 6

    large tilapia

  • Sea salt

  • Black pepper freshly ground

  • Olive oil

  • 24

    cherry tomatoes ripe, quartered

  • 60/80

    scallops

  • 2

    tins coconut milk

  • 4

    lemons

Directions

Preheat the oven to 325°F. Peel and finely slice the onions, garlic and ginger. Finely slice the chillies and coriander stalks, then slice the peppers. 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. Cook for about 15 minutes, or until soft and golden, stirring occasionally. 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. 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. 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. Garnish with reserved coriander leaves and serve with lots of lemon wedges.

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