Low Carb Fish Korma with Cauliflower Pulao Rice
An authentic coconut fish curry recipe of whitefish in a spiced coconut, and yogurt gravy, served with a low carb cauliflower rice pulao.
Equipment
- 2 deep fry pans or saucepans
- Cutting board and knife
- Food processor/Cheese Grater
Ingredients
Cauliflower Pulao Rice
- 1 small onion sliced
- 2 cloves garlic minced
- 1 tablespoon ginger minced
- ½ cup carrot about 5" of carrot, diced
- 1 whole green chili
- 2 whole cardamom pods
- 3 whole cloves
- 1 large cauliflower riced
- ½ cup peas
- salt and pepper
Bangladeshi Fish Korma
- 1 medium onion
- 2 cloves garlic
- 1 tablespoon ginger
- 2 whole cardamom pod
- 1 whole cinnamon stick
- 4 whole cloves
- 2 tablespoon garam masala
- ¼ teaspoon cayenne pepper
- 1 teaspoon coriander powder
- 7 oz coconut milk 1/2 can
- ½ cup plain yogurt
- 2 whole green chili
- 1 pound whitefish frozen or fresh, cubed
- lime juice garnish
- fresh cilantro garnish
- toasted coconut garnish
Instructions
Cauliflower Pulao Rice
- Start by preparing the pulao for cooking. Break apart the head of cauliflower into florets so it's easier to rice. Rice using a grater, chop it fine with a knife, or use my preferred method, and run it though the grating disc on a food processor. Next thinly slice the onion, mince the garlic and ginger, and dice the carrot small, about 1 cm cubes [your pinky finger is about 1 cm thick].
- Cover the bottom of a cold pan with oil/butter/ghee, and layer in the ingredients as follows. Onions, garlic, ginger, carrots, cardamom pods, cloves, cauliflower, green chili, leave out the peas for now and season liberally with salt and pepper.
- Set aside until you start the fish korma. When you are ready to cook, turn the heat to medium, and just leave it to cook for a bit and let the onion begin to brown under the pile of veggies. water being released cauliflower will prevent he onion from burning.
- After 5-8 minutes, the cauliflower should have started to shrink, stir to combine. Continue to fry, stirring occasionally until the water from the cauliflower has steamed off and it and becomes tender and soft. Around 20 minutes, stirring occasionally to prevent burning or sticking. Avoid adding water.
- Add in the frozen or canned peas and cook for another 5 or so minutes until the peas are soft and warmed.
- Garnish with fresh cilantro, lemon juice and serve. (See notes for nutritional information)
Bangladeshi Fish Korma
- Start by preparing the ingredients. Finely chop the onions, garlic, and ginger, so they break down into gravy quicker. Cover the bottom of a deep pan or pot it oil/butter/ghee, and heat to medium.
- Add the chopped onions, garlic, and ginger to the pot, salt liberally to help them release their water. Fry until the onions begin to brown and become translucent. This may take several minutes. Make sure you stir occasionally, and add water to prevent burning and sticking as required. Just a few tablespoons at a time into a hot pan will help break down the onions.
- Once the onions have softened and browned, add the cardamom pods, whole cloves, cinnamon stick, garam masala, ground cayenne pepper, and coriander powder to cook. Continue to fry, stirring occasionally until the spices are properly cooked. 3-5 minutes or until the smell has reduced. Add oil or water as needed to prevent burning or sticking.
- Add coconut milk, plain yogurt, and green chilies, then reduce the heat to a low simmer and cook until the gravy has thickened and darkened. 15-20 minutes. Don't let it burn.
- Once the gravy has darkened near it's final colour, add the cubed whitefish of your choosing - see notes
- Adjust the heat to a gentle simmer, and place the chunks of fish in the pan. Tossing to gently coat the fish with the gravy. Add some water if the gravy is too dry. Cover the pot and allow the fish to steam and simmer for 8-10 minutes, or until it is just cooked through.
- Garnish with fresh cilantro, lime juice, and toasted coconut flakes. Serve with low carb cauliflower pulao rice, or your favourite low carb side dish. (see notes for Fish Korma nutritional information)
Notes
Nutritional Information above is for 1 serving of Fish Korma with 1 serving of pulao.
Fish Korma Nutrition per serving:
Calories: 306 | Fat: 21g | Net Carbs: 5.7g | Protein: 20g
Cauliflower Rice Pulao Nutrition Per Serving:
Calories: 90 | Fat: 4g | Net Carbs: 7.5g | Protein: 3.7g
Fish Selection: As Detailed in the full post above, a sturdy frozen whitefish cut into chunks works best.
This Bangladeshi Fish korma tastes so authentic yet is surprising simple to make. Thank goodness its paired with my low carb cauliflower rice pulao so I can mop up all that gravy! Click To Tweet
Nutrition
Calories: 396kcalCarbohydrates: 18.4gProtein: 24gFat: 26gFiber: 5gSugar Alcohols: 0.2gNet Carbs: 13.2g
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