Masala Fish Curry (Kerala-Style)

Ingredients

• 500g rohu or catla fish, cut into steaks - 1.5 mg iron per 100g (IFCT 2017, Food Code H002, Fresh Water Fish Table, Mineral & Trace Elements Table)
• 1 cup thin coconut milk
• 2 medium onions, finely sliced | 3 tomatoes, chopped
• 1 tbsp coconut oil or mustard oil
• 1 tsp mustard seeds | 8–10 curry leaves (kadi patta) - 0.93 mg iron per 100g (IFCT 2017, Food Code E020)
• 3 dried red chillies | 4 garlic cloves, minced | 1-inch ginger, grated or julienned
• 1 tsp coriander powder | 1/2 tsp cumin powder | 1/2 tsp turmeric
• 1.5 tsp Kashmiri red chilli powder | 1/2 tsp black pepper
• 1 tsp tamarind paste (or juice of 1 lemon) - organic acids aid absorption | Salt to taste
• Fresh coriander leaves for garnish

Method

1. 1. Wash fish steaks and pat dry. Rub with 1/4 tsp turmeric and salt. Marinate 10 minutes.
2. 2. Heat oil in a wide heavy-bottomed pan. Add mustard seeds - let them pop for 30 seconds. Add curry leaves and dried red chillies. Fry for 20 seconds.
3. 3. Add sliced onions. Saute on medium heat 8–10 minutes until soft and golden.
4. 4. Add garlic and ginger. Cook for 2 minutes. Add all dry spice powders. Toast for 1 minute.
5. 5. Add chopped tomatoes. Cook 8–10 minutes until tomatoes break down completely and oil separates from masala.
6. 6. Add tamarind paste and thin coconut milk. Stir to combine. Bring to a gentle simmer.
7. 7. Gently slide in the marinated fish steaks. Do not stir - swirl the pan gently to coat fish with gravy.
8. 8. Cover and cook on low heat 8–10 minutes until the fish is cooked through (flesh flakes easily).
9. 9. Uncover. Simmer 2 more minutes to reduce gravy slightly. Adjust salt.
10. 10. Garnish with fresh coriander. Serve hot.