Directions:
- Process garlic and onion to a smooth paste in a spice blender, adding a little oil if needed to keep the mixture turning,set aside.
- Mix curry powder with 4 tbsp water to form a paste,set aside.
- Soak tamarind pulp in 500ml (2 cups) of water for 5 minutes, then squeeze and strain to obtain juiceset aside.
- Heat oil in a wide saucepan,add mustard seeds, fenugreek, cumin and curry leaves. fry until mustard seeds start to pop (around 30 seconds)add the garlic onion paste, stir fry over low heat until mixture smells fragrant and starts to brown (about 5 minutes).
- Add curry paste and cook over low heat until dry and oil starts to separate (8 to 10 minutes).add tamarind juice and bring to a boil.
- Add fish and okras, tomatoes, chillies, coconut milk, salt. simmer gently about 10 minutes (or until fish and okras are cooked through).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 383.56 Kcal (1606 kJ) | ||
| Calories from fat | 211.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.52g | 36% | |
|---|---|---|---|
| Cholesterol | 49.58mg | 17% | |
| Sodium | 702.17mg | 29% | |
| Potassium | 1103.59mg | 23% | |
| Total Carbs | 16.56g | 6% | |
| Sugars | 8.61g | 34% | |
| Dietary Fiber | 3.78g | 15% | |
| Protein | 27.65g | 55% | |
| Vitamin C | 74.5mg | 124% | |
| Iron | 3.1mg | 17% | |
| Calcium | 111.6mg | 11% | |
| Amount Per 100 g | |||
| Calories | 80.8 Kcal (338 kJ) | ||
| Calories from fat | 44.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.95g | 36% | |
|---|---|---|---|
| Cholesterol | 10.44mg | 17% | |
| Sodium | 147.92mg | 29% | |
| Potassium | 232.48mg | 23% | |
| Total Carbs | 3.49g | 6% | |
| Sugars | 1.81g | 34% | |
| Dietary Fiber | 0.8g | 15% | |
| Protein | 5.83g | 55% | |
| Vitamin C | 15.7mg | 124% | |
| Iron | 0.7mg | 17% | |
| Calcium | 23.5mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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