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INDIAN FOOD. Traditional KERALA FISH CURRY with naan bread, gray plate, black background
Jon Simon

Kerala Fish Curry

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The beauty of Indian cuisine lies in its adaptability. Even traditionally carb-heavy dishes can be reimagined with protein-forward ingredients—cauliflower rice replacing traditional basmati transforms curry into a diabetic-friendly feast.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: accompaniment, dinner, lunch, Main Course
Cuisine: Indian
Calories: 208
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 3 tbsp coconut oil
  • ¼ tsp fenugreek seeds
  • 2-3 tbsp onion chopped
  • 2 garlic cloves sliced
  • 2-3 dried red chilies
  • 1 sprig of curry leaves
  • 1-2 pieces Malabar tamarind kudampuli, soaked in hot water
  • 400 g firm white fish cut into pieces
  • 1 cup coconut milk
  • Salt to taste
  • Spice Mix
  • 1 tsp turmeric powder
  • 2 tsp chili powder
  • 1 tsp coriander powder

Equipment

Method
 

  1. Soak tamarind in hot water 10–15 min.
  2. Heat coconut oil, add fenugreek seeds, then onions. Sauté until golden, add garlic.
  3. Add spice mix and curry leaves, cook 2–3 min.
  4. Add tamarind with soaking water, then fish pieces in a single layer.
  5. Gently coat fish with gravy, pour in the coconut milk, and add chilies.
  6. Cover and simmer 10 minutes on low-medium heat.
  7. To prepare the tempering, heat coconut oil and fry fenugreek, onion, garlic, dried chilies, and curry leaves. Pour over the curry.
  8. Gently shake the pot to mix. Serve hot.

Nutrition

Serving: 200gCalories: 208kcalCarbohydrates: 3gProtein: 2gFat: 23gSaturated Fat: 19gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gSodium: 25mgPotassium: 171mgFiber: 1gSugar: 0.1gVitamin A: 297IUVitamin C: 1mgCalcium: 21mgIron: 2mg

Notes

With flavorful spices that actually improve insulin sensitivity, these low-glycemic Indian curries let diabetics indulge without worry.

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