King Prawns in Almond Sauce
A delectable seafood curry from Mauritius; where prawns are especially large and succulent.
Ingredients (serves four)
450g/1Ib raw king prawns (jumbo shrimp)
600ml/1 pint/ 2½ cups water
3 thin slices fresh root ginger, peeled
10ml/ 2 tbsp butter or margarine
60ml/ 4 tbsp ground almonds
1 fresh green chilli (or green pepper), seeded and finely chopped
45ml/ 3 tbsp single light cream
Salt and ground black pepper
For the vegetables:
15ml/1 tbsp mustard oil
15ml/1 tbsp vegetable oil
1 onion, sliced
½ red (bell) pepper (or tatashe) seeded and thinly sliced
1 Christophene (or cho cho) peeled, stoned (pitted) and cut into strips.
· Shell the prawns and place the shells in a pan with the water and ginger. Simmer, uncovered for 15 minutes until the water is reduced by half. Strain into a jug, discard the shells and ginger
· De-vein the prawns and place into a bowl and season with the curry powder, garlic, salt, and pepper; and set aside
· Heat the mustard and vegetable oils in a large frying pan, add the vegetables and stir-fry for 5 minutes. Season, spoon into a dish and keep warm
· Wipe out the frying pan, then melt the margarine or butter in the pan and sauté the prawns for about 5 minutes until pink. Spoon over the bed of vegetables, cover and keep warm
· Add the ground almonds and chilli to the pan, stir-fry for a few seconds then add the reserved stock and bring to boil. Reduce the heat, stir in the cream and cook for a few minutes without boiling. Pour the sauce over the pawns and vegetables before serving.
Energy 301kcal/1251kj; Protein 24.3g; Carbohydrate 6.1g of which sugars 5.1g; Fats 20.1g; of which saturates 4.8g; Cholesterol 234mg; Calcium 154mg, Fibre 2.4; Sodium 244mg.
Fried Pomfret in Coconut Sauce
Pomfrets are found in the Mediterranean, but the best flavoured ones come from the Indian Ocean.
Ingredients (serves four)
4 medium pomfret
Juice of 1 lemon
5ml/1 tsp garlic powder
Salt and ground black pepper
Vegetable oil for shallow frying
For the coconut sauce
450 ml/ ¾ pint/ scant to cups of water
2 thin slices fresh root ginger, peeled
25-40g/ 1-1½ oz creamed coconut or 60-90ml/ 4-6 tbsp coconut cream
30ml/2 tbsp vegetable oil
I red onion, sliced
2 garlic cloves, crushed
1 green chilli, seeded and sliced
15ml/1 tbsp chopped fresh coriander
· Cut the fish in half and sprinkle with the lemon juice. Season with garlic powder, salt and pepper and marinate in a cool place for a few hours
· Heat a little oil in a large frying pan. Pat the fish dry, fry in the oil for 10 minutes, turning once. Set aside.
· To make the sauce, place the water in a pan with the slices of ginger, bring to boil and simmer until the liquid is reduced to just over 300ml/½ pint/1¼ cup. Remove the ginger and reserve, then add the creamed coconut or coconut cream to the pan and stir until the coconut has melted
· Heat the oil in a wok or large pan and fry the onion and garlic for 2-3 minutes. Ad the reserved ginger and coconut stock, the chilli and chopped coriander, stir well and then gently add the fish. Simmer for 10 minutes until the fish is cooked through. Transfer the fish into a warmed serving plate, adjust the seasoning for the sauce and pour over the fish. Serve immediately.
Energy 210kcal/875kj; Protein 23.2g; Carbohydrate 2.3g, of which sugars 2g; Fat 12g, of which saturates 1.5g; Cholesterol 58mg, Calcium 23mg, Fibre 0.2g; Sodium 101mg.
A delectable seafood curry from Mauritius; where prawns are especially large and succulent.
Ingredients (serves four)
450g/1Ib raw king prawns (jumbo shrimp)
600ml/1 pint/ 2½ cups water
3 thin slices fresh root ginger, peeled
10ml/ 2 tbsp butter or margarine
60ml/ 4 tbsp ground almonds
1 fresh green chilli (or green pepper), seeded and finely chopped
45ml/ 3 tbsp single light cream
Salt and ground black pepper
For the vegetables:
15ml/1 tbsp mustard oil
15ml/1 tbsp vegetable oil
1 onion, sliced
½ red (bell) pepper (or tatashe) seeded and thinly sliced
1 Christophene (or cho cho) peeled, stoned (pitted) and cut into strips.
· Shell the prawns and place the shells in a pan with the water and ginger. Simmer, uncovered for 15 minutes until the water is reduced by half. Strain into a jug, discard the shells and ginger
· De-vein the prawns and place into a bowl and season with the curry powder, garlic, salt, and pepper; and set aside
· Heat the mustard and vegetable oils in a large frying pan, add the vegetables and stir-fry for 5 minutes. Season, spoon into a dish and keep warm
· Wipe out the frying pan, then melt the margarine or butter in the pan and sauté the prawns for about 5 minutes until pink. Spoon over the bed of vegetables, cover and keep warm
· Add the ground almonds and chilli to the pan, stir-fry for a few seconds then add the reserved stock and bring to boil. Reduce the heat, stir in the cream and cook for a few minutes without boiling. Pour the sauce over the pawns and vegetables before serving.
Energy 301kcal/1251kj; Protein 24.3g; Carbohydrate 6.1g of which sugars 5.1g; Fats 20.1g; of which saturates 4.8g; Cholesterol 234mg; Calcium 154mg, Fibre 2.4; Sodium 244mg.
Fried Pomfret in Coconut Sauce
Pomfrets are found in the Mediterranean, but the best flavoured ones come from the Indian Ocean.
Ingredients (serves four)
4 medium pomfret
Juice of 1 lemon
5ml/1 tsp garlic powder
Salt and ground black pepper
Vegetable oil for shallow frying
For the coconut sauce
450 ml/ ¾ pint/ scant to cups of water
2 thin slices fresh root ginger, peeled
25-40g/ 1-1½ oz creamed coconut or 60-90ml/ 4-6 tbsp coconut cream
30ml/2 tbsp vegetable oil
I red onion, sliced
2 garlic cloves, crushed
1 green chilli, seeded and sliced
15ml/1 tbsp chopped fresh coriander
· Cut the fish in half and sprinkle with the lemon juice. Season with garlic powder, salt and pepper and marinate in a cool place for a few hours
· Heat a little oil in a large frying pan. Pat the fish dry, fry in the oil for 10 minutes, turning once. Set aside.
· To make the sauce, place the water in a pan with the slices of ginger, bring to boil and simmer until the liquid is reduced to just over 300ml/½ pint/1¼ cup. Remove the ginger and reserve, then add the creamed coconut or coconut cream to the pan and stir until the coconut has melted
· Heat the oil in a wok or large pan and fry the onion and garlic for 2-3 minutes. Ad the reserved ginger and coconut stock, the chilli and chopped coriander, stir well and then gently add the fish. Simmer for 10 minutes until the fish is cooked through. Transfer the fish into a warmed serving plate, adjust the seasoning for the sauce and pour over the fish. Serve immediately.
Energy 210kcal/875kj; Protein 23.2g; Carbohydrate 2.3g, of which sugars 2g; Fat 12g, of which saturates 1.5g; Cholesterol 58mg, Calcium 23mg, Fibre 0.2g; Sodium 101mg.
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