My recipe for a healthy East Indian inspired fish curry

My East Indian inspired fish curry

If you have been following my Instagram feed then you would have realized that I am trying to increase the number of home cooked meals that I eat versus meals that I have while eating out.

This along, with yoga and regular walks in the park next door are some of the efforts that I am taking to lead a healthier lifestyle. The advantage of home cooked meals is that I am in control of the ingredients used and the quantities used to make them work better for me. I am trying to use more seasonal produce, increase the amount of vegetables and fish in my diet and cut down the amount of red meat in my diet.

In this post I am going to share a recipe of a healthy dish that I recently made which I am quite excited about.

If you remember, I had recently talked about having an East Indian lunch at chef Aloo’s house. One of the dishes that he made was a prawn and mango curry. I decided to take inspiration from him and make a fish curry/ stew at home. I made some alterations and used rawas or Indian salmon instead of prawns as the former is said to be good for one’s health. I skipped the rice starch that the original recipe uses to keep the dish light. I also used a mix of red chilli, garam masala and turmeric powders instead of the East Indian masala which makes the dish easier to replicate.

The Fortune VIVO Diabetes-Care oil that I used to cook the curry

Unlike the Bengali fish curries that I have grown up on, fish preparations in the west coast do not require the fish to be fried first so the oil used is less which is good. I used a new oil for this called Fortune VIVO Diabetes-Care oil. I had read reports of clinical tests which suggested that the oil helps manage blood sugar and blood pressure and helps improve insulin sensitivity level. Given that I have a family history of blood sugar, this interested me. Luckily using it didn’t adversely affect the taste of the dish at all, so we’ve been using the Fortune VIVO Diabetes-Care oil since then in most of the cooking that we do at home and their tastes doesn't seem to be affected at all.

Here’s the recipe for the dish:

Ingredients for the dish including the
Fortune VIVO Diabetes-Care oil

Ingredients (serves 2) :

  1. 500 g rawas, cubed
  2. 1 tablespoon Fortune VIVO Diabetes-Care oil
  3. 2 split green chillies
  4. 50 g medium ripe mangos. I used badami mangoes. This is just for flavouring and you don't need to add too much
  5. 3, 4 small white onions which are a summer specialty in Mumbai
  6. Masala mix – 1 teaspoon red chilli powder, ½ teaspoon turmeric powder, ½ teaspoon garam masala powder plus ½  teaspoon salt or 1 tablespoon East Indian Bottle masala if you can get hold of it
  7. 2 coffee mugs water
Cooking method:

  1. Heat oil in a pan
  2. Add green chillies to hot oil
  3. Then add white onion and stir till onions turn translucent
  4. Add the mango and the masala mix and stir together
  5. Add water and let the stew come to a boil
  6. Add the fish. Let the water boil for 30 seconds, then reduce the flame and cook on low flame for 3 minutes
  7. Turn of the gas hob and cover the pan with a lid and let the fish cook in its heat for another two minutes and you are done. Try not overcook the fish

The resultant curry is almost like a stew and is quite flavour packed. You have it by itself and it is quite filling too. The fish was nice and buttery as I didn’t over-cook it. The mango added a very nice flavour dimension to the dish which was slightly sweet and slightly tangy and tasted quite fresh and unique. The oil did not compromise on the taste, making the dish not just healthy but tasty as well.

If you want to add carbs on the side then brown rice is said to be advisable from a health point of view. Otherwise soft pav goes with it too and you can look at your local bakeries for healthier bread options.

This post was done in association with Fortune VIVO Diabetes-Care oil. Do visit to know more about Fortune VIVO Diabetes-Care oil. This oil is not just targeted for diabetes or pre-diabetes people but is a healthy choice for the entire family.

You can also check out my video on diabetes awareness on Facebook here: