Kerala-Style Fish Curry (Lighter)

Combining high-protein cod with a lighter coconut milk base and portion-controlled rice, this recipe delivers authentic coastal Indian flavors in a balanced, nutritious meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 800 g (1.76 lbs) cod fillet, cut into large cubes · 528 kcal in the whole recipe
• 120 g (approx. 2/3 cup) dry basmati rice · 432 kcal in the whole recipe
• 100 g (approx. 3.5 oz) canned coconut milk · 230 kcal in the whole recipe
• 1 tbsp (13 g) canola oil · 117 kcal in the whole recipe
• 1 medium (130 g) onion, finely chopped · 52 kcal in the whole recipe
• 1 medium (130 g) tomato, chopped · 23 kcal in the whole recipe
• 3 cloves (12 g) garlic, minced · 18 kcal in the whole recipe
• 10 g fresh ginger, grated · 8 kcal in the whole recipe
• 20 g tamarind pulp (soaked in warm water) · 48 kcal in the whole recipe
• 6 g curry powder · 20 kcal in the whole recipe
• 1/2 tsp ground turmeric and salt to taste

Method

1. Rinse the basmati rice and boil in a pot with water until tender, then drain.

   

2. Heat canola oil in a deep pan, then add chopped onion, minced garlic, and grated ginger, sauteing until softened.

   

3. Add chopped tomato, curry powder, ground turmeric, and salt, cooking for 2-3 minutes until fragrant.

   

4. Strain the soaked tamarind pulp liquid into the pan, stir in the canned coconut milk and 1 cup of water, bringing to a gentle simmer.

   

5. Add the cubed cod fillets, cover the pan, and simmer over low heat for 8-10 minutes until cooked through; serve hot alongside the cooked basmati rice.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.