EatSmarter exclusive recipe

Goan-Style Prawn Pot

with Toasted Coconut and Coriander
3.5
Average: 3.5 (4 votes)
(4 votes)
Goan-Style Prawn Pot

Goan-Style Prawn Pot - A fiery-hot dish from India's beautiful coastal province

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Health Score:
9,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 3 h. 30 min.
Ready in
Calories:
342
calories
Calories

Healthy, because

Even smarter

Nutritional values

The shrimp plays the leading role here and covers the daily requirement of iodine! This trace element is important for the work of the thyroid gland and thus for the metabolism. Additionally, shrimp is a good source of selenium which is an antioxidant that protects our cardiovascular system.

Crispy papadams, very thin flatbread made from lentil flour, pairs beautifully with this dish.

1 serving contains
(Percentage of daily recommendation)
Calorie342 kcal(16 %)
Protein32 g(33 %)
Fat19 g(16 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.8 μg(4 %)
Vitamin E8.8 mg(73 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin9.9 mg(83 %)
Vitamin B₆0.3 mg(21 %)
Folate42 μg(14 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C19 mg(20 %)
Potassium643 mg(16 %)
Calcium109 mg(11 %)
Magnesium87 mg(29 %)
Iron3.8 mg(25 %)
Iodine199 μg(100 %)
Zinc4 mg(50 %)
Saturated fatty acids9 g
Uric acid115 mg
Cholesterol228 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 ounces fresh Coconut
1 piece Cinnamon stick
1 teaspoon Coriander
1 teaspoon Cumin
2 cloves
½ teaspoon Red pepper flakes
1 teaspoon Turmeric
2 Red onions (about 3.5 ounces)
3 garlic
1 piece ginger (about 50 grams)
1 green chile pepper
4 tomatoes
1 ½ pounds shrimp (without shell, each about 1.5 oz))
3 tablespoons vegetable oil
1 tablespoon Tamarind paste (from a jar)
salt
1 tablespoon Red wine vinegar
How healthy are the main ingredients?
CoconutgingerCuminclovesTurmericgarlic
Preparation

Kitchen utensils

1 large Skillet, 1 Small skillet, 1 Baking sheet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Box grater, 1 Lid, 1 Immersion blender (or mini chopper)

Preparation steps

1.
Goan-Style Prawn Pot preparation step 1

Coarsely grate coconut flesh; let dry on a plate for 2-3 hours. Discard coconut rind.

2.
Goan-Style Prawn Pot preparation step 2

Break the cinnamon into small pieces. In a small pan over medium heat, toast cinnamon, coriander, cumin and cloves until fragrant and beginning to smoke. Transfer to a plate and wipe the pan with a paper towel.

3.
Goan-Style Prawn Pot preparation step 3

Add dried coconut to pan. Cook over medium heat, stirring, until light-brown.

4.
Goan-Style Prawn Pot preparation step 4

Add pepper flakes and turmeric and cook briefly.

5.
Goan-Style Prawn Pot preparation step 5

Finely grind ingredients with an immersion blender (or mini chopper). 

6.
Goan-Style Prawn Pot preparation step 6

Peel onions and garlic and chop finely. Peel and finely grate ginger. Rinse chile pepper, wipe dry and cut into rings.

7.
Goan-Style Prawn Pot preparation step 7

Rinse tomatoes, wipe dry, cut into quarters and remove seeds. Cut tomatoes into large pieces.

8.
Goan-Style Prawn Pot preparation step 8

Cut along the back of shrimp to devein, then rinse shrimp and pat dry.

9.
Goan-Style Prawn Pot preparation step 9

Heat oil in a large skillet over medium heat. Sauté onions and garlic until fragrant, 2-3 minutes.

10.
Goan-Style Prawn Pot preparation step 10

Add ginger and chile and cook 1 minute.

11.
Goan-Style Prawn Pot preparation step 11

Add coconut-spice mixture, tamarind, and tomatoes. Cook until fragrant, about 1 minute. Pour in 3/4 cup water and bring to a boil.

12.
Goan-Style Prawn Pot preparation step 12

Season the shrimp with salt. Add to skillet, cover and cook over low heat until opaque, 3-5 minutes. Season the sauce with salt and vinegar and serve immediately, with rice or crispy papadums if desired.