Indian · Dinner
Spiced Fish Soup (Low-Chol)
A brothy Indian-spiced fish soup built on tomato, ginger, garlic and curry leaf, simmered with turmeric, cumin and coriander, finished with light coconut milk instead of cream. White fish fillet poaches gently in the aromatic broth. Served hot with a scatter of cilantro and a lime wedge.
$5
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
324Calories
37.9gProtein
14.2gFat
11.8gCarbs
3.6gSugar
2.9gFiber
621mgSodium
76mgChol
6.9gSat Fat
870mgPotassium
95mgCalcium
2.6mgIron
2.1mcgVitamin B12
14mgVitamin C
low-cholesterol
gluten-free
protein-rich
low-carb
low-calorie
low-chol
Instructions
1
Prep
Cut the white fish fillet into bite-sized chunks and pat dry. Measure out the turmeric-ground and other spices, mince the 2 garlic cloves, and chop the tomato.
2
Temper
Heat the mustard-oil in a small saucepan over medium heat until it shimmers, then add the mustard-seed and curry leaves and cook 30 seconds until the seeds pop.
3
Bloom
Stir the ginger-garlic paste and minced garlic into the saucepan and cook over medium heat 1 minute until the raw smell dissipates and the paste turns light golden.
4
Saute
Add the chopped tomato, turmeric-ground, cumin, coriander and chili-powder and cook over medium heat 3 minutes, mashing the tomato until it breaks down into a thick paste.
5
Simmer
Pour in the fish-stock, bring to a gentle simmer over medium heat and cook uncovered 8 minutes until the broth turns a deep orange-red and smells fully spiced.
6
Poach
Lower the heat to medium-low, slide the fish chunks into the broth and poach 5 minutes until the fish turns opaque and flakes easily with a fork.
7
Finish
Stir in the coconut-milk and salt to taste, and warm through over low heat 1 minute without boiling, until the broth turns pale coral.
8
Plate
Ladle the soup into a bowl, scatter over the cilantro and serve with the lime wedge alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet, cut into chunks
- 2 tsp2 tsp mustard-oil
- 1616 curry leaves
- 1 tsp1 tsp mustard-seed
- 2 tsp2 tsp ginger-garlic paste
- 4 cloves4 cloves garlic
- 11 small tomato (about 60g)
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp coriander-ground
- 1/2 tsp1/2 tsp chili-powder
- 1 1/2 cup360ml fish-stock
- 1/2 cup120ml coconut-milk
- 2 tbsp2 tbsp cilantro
- 22 lime wedge
- salt, to taste
