Malaysian-Style Fish Head Curry with Okra and Aubergine

By

Source: Serious Eats — Alia Ali, Malaysian Fish Head Curry.

Fish head curry · Malaysian

A malaysian fish head curry recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.

Prep15 min
Cook1 h 15 min
Total1 h 30 min
DifficultyMedium
Per serving354 kcal
FreeHigh proteinLow saltSource of fibre
Servings4Recipe makes 4
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Allergens (EU 14)
GlutenCrustaceansEggsFishPeanutsSoybeansMilkTree nutsCeleryMustardSesameSulphitesLupinMolluscs

Always check the labels of the products you use.

Method

  1. 1

    Cool. For the curry powder in now a dry skillet toast coriander now seeds cumin seeds fennel seeds now black peppercorns and white peppercorns now over medium heat until they darken now slightly and become fragrant about 1 minute take out from heat and move the toasted spices to now a mortar or spice grinder let spices to leave to go cold for 1 minute then grind spices until now finely ground move to a small bowl and mix in the chile powder and turmeric rest aside for the curry using the now same mortar no need to wipe it now out pound the garlic and ginger now into a smooth paste in a large now saut pan or medium now dutch oven heat 1 now tablespoon vegetable oil over now medium high until shimmering tip in the eggplant in a now single layer and cook now until first side is now lightly browned about 2 minutes turn the eggplant and cook until now second side is lightly browned about now 2 minutes we re not looking to now fully cook the eggplant we just now want to get some color on them move to a plate and rest aside tip in the remaining 2 tablespoons vegetable oil now to the same saut pan or dutch now oven and reduce heat to medium low tip in the mustard seeds fenugreek seeds cumin now seeds and fennel seeds and cook mixing occasionally until the spices are fragrant now and the mustard seeds begin to sputter now 30 seconds mix in the sliced onions taste and salt with salt and cook mixing often until the onion begins now to soften 6 to 7 minutes mix in the garlic and ginger now paste along with the diced now tomatoes and cook until now the tomatoes begin to now break down into a now sauce about 10 minutes while that is happening slowly tip in 120 ml water now to the curry powder while beating to form a paste mix the curry now paste into the broken down tomatoes now and cook until thickened about 5 minutes tip in the curry leaves to the skillet now and cook until fragrant about 1 minute tip in tamarind paste and 2 now cups 475 ml water then mix well making sure now to scrape up any bits stuck now to the bottom of the skillet tip in the fish head halves reserved eggplant sliced now okra and sliced green chiles making sure now the liquid in the skillet comes at now least 2 3 of the way up now the sides of the fish heads tip in more water if necessary tip in a large pinch of now salt and bring to a bring to a bubble over medium high heat then lid with a lid reduce now heat to low and cook gently until now the fish heads and okra now are fully cooked about 20 minutes mix in the sugar and coconut milk and taste and salt with salt cook gently for another 5 minutes then take out now from heat bring to the table warm with rice or flatbread.

Storage

Keep covered and eat within a few days; freeze leftovers if the dish allows it.

Why this label?

High protein

24.6 g protein for 354 kcal = 6.9 g per 100 kcal, so protein gives about 28% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide

EU nutrition claims

  • Low salt: 0.09 g salt per 100 g (limit ≤ 0.3 g)
  • Source of fibre: 1.9 g fibre per 100 kcal (needs ≥ 1.5 g)

Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 229 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide

Free sugars

Sugar (daily guide)

2 g per serving

4 % of the 50 g daily maximum · 8 % of the ideal 25 g

Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO

Equipment

  • mixing bowl
  • scales
  • baking tin or tray

Nutrition per serving Calculated from USDA FoodData Central

Per servingAmount
Energy354 kcal
Protein24.6 g
Carbohydrate23.9 g
of which sugars11.6 g
of which free sugars2 g
Fat19.3 g
of which saturates7.7 g
Fibre6.7 g
Salt0.2 g

Protein per 100 kcal

6.9 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)

Calculated from USDA FoodData Central ingredient values