Seafood Curry
Global • Jain
How to Make South Indian Seafood Curry (Traditional & Healthy Version)
Seafood Curry, or 'Meen Kuzhambu' as it is known in Tamil Nadu, is a beloved staple of South Indian cuisine. This aromatic curry is crafted with fresh seafood simmered in a tangy tamarind and coconut-based gravy, infused with traditional spices like mustard seeds, curry leaves, and red chilies. Originating from coastal regions such as Kerala, Tamil Nadu, and Andhra Pradesh, Seafood Curry showcases the rich abundance of the Indian coastline and the vibrant flavors of local ingredients. Its taste is a harmonious blend of spicy, tangy, and subtly sweet notes, making it a favorite for lunch during festivals like Onam and family gatherings. The curry’s comforting warmth and enticing aroma evoke memories of home-cooked meals shared with loved ones, reflecting India’s diverse culinary heritage. Choosing this dish for your lunch not only satisfies your taste buds but also connects you to centuries-old traditions and the essence of South Indian coastal kitchens.
Ingredients(for 1 medium bowl per serving)
- 200 grams Fresh fish (pomfret, seer, or prawns) (meen)
- 1 tablespoon Coconut oil (naariyal tel)
- 1/2 teaspoon Mustard seeds (sarson)
- 1 sprig Curry leaves (kadipatta)
- 1 medium, finely chopped Onion (pyaz)
- 1 medium, chopped Tomato (tamatar)
- 1/4 cup Fresh grated coconut (nariyal)
- 1 tablespoon Tamarind pulp (imli)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chili powder (lal mirch)
- 1 teaspoon Coriander powder (dhaniya)
- to taste Salt (namak)
- 1 cup Water
- 1, slit Green chili (hari mirch) - optional
Instructions
- 1
Clean the fish or seafood thoroughly and marinate with a pinch of turmeric, salt, and red chili powder for 10 minutes.
10 minutes
Use fresh fish for best flavor and nutrition.
- 2
Heat coconut oil in a kadhai. Add mustard seeds and let them splutter. Toss in curry leaves and sauté for a few seconds until aromatic.
2 minutes
Don’t burn the mustard seeds; it can turn the curry bitter.
- 3
Add chopped onions and sauté until golden brown. Mix in chopped tomatoes, green chili, and cook until tomatoes turn soft.
5 minutes
Cook onions on medium flame for sweetness.
- 4
Add turmeric, red chili, and coriander powder. Stir well, then add grated coconut. Cook for 2 minutes and blend the mixture into a smooth paste.
4 minutes
Blending gives a creamy texture and enhances flavor.
Why This Dish is Healthy
Seafood Curry is a nutritious lunch choice, combining lean protein, healthy fats, and fiber in one meal. The use of coconut oil and fresh spices boosts metabolism and aids digestion. Minimal oil is used, and there are no heavy creams, making it suitable for calorie-conscious eaters. The abundance of antioxidants and anti-inflammatory ingredients promotes overall health, making this curry a wholesome option for balanced eating.
This South Indian Seafood Curry is rich in lean protein from fish, essential omega-3 fatty acids, and minerals like iodine and selenium. Coconut adds healthy fats while curry leaves and mustard seeds provide antioxidants. Tamarind and tomatoes offer vitamin C. It’s low in saturated fat and free of refined carbs, making it a heart-healthy option. The dish is also a good source of B vitamins and minerals, supporting metabolism and immunity.
Pro Tips
- 💡Tip 1: Always use fresh seafood for authentic taste and nutrition.
- 💡Tip 2: Adjust tamarind and chili levels to suit your palate.
- 💡Tip 3: Blending the masala gives a silky gravy that coats seafood perfectly.
Storage & Serving
Store leftover curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed. Avoid freezing as seafood can lose texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 280.0 kcal |
