Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Goan-Style Prawn Pot
- Ingredients
- 4 ozs fresh Coconut
- 1 pc Cinnamon stick
- 1 tsp Coriander
- 1 tsp Cumin
- 2 cloves
- ½ tsp Red pepper flakes
- 1 tsp Turmeric
- 2 Red onions (about 3.5 ounces)
- 3 garlic cloves
- 1 pc ginger (about 50 grams)
- 1 green chili pepper
- 4 Tomatoes
- 1 ½ lbs shrimp (without shell, each about 1.5 oz))
- 3 Tbsps vegetable oil
- 1 Tbsp Tamarind paste (from a jar)
- salt
- 1 Tbsp Red wine vinegar
Coarsely grate coconut flesh; let dry on a plate for 2-3 hours. Discard coconut rind.
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.
Add dried coconut to pan. Cook over medium heat, stirring, until light-brown.
Add pepper flakes and turmeric and cook briefly.
Finely grind ingredients with an immersion blender (or mini chopper).
Peel onions and garlic and chop finely. Peel and finely grate ginger. Rinse chile pepper, wipe dry and cut into rings.
Rinse tomatoes, wipe dry, cut into quarters and remove seeds. Cut tomatoes into large pieces.
Cut along the back of shrimp to devein, then rinse shrimp and pat dry.
Heat oil in a large skillet over medium heat. Sauté onions and garlic until fragrant, 2-3 minutes.
Add ginger and chile and cook 1 minute.
Add coconut-spice mixture, tamarind, and tomatoes. Cook until fragrant, about 1 minute. Pour in 3/4 cup water and bring to a boil.
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.
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
Healthy, because
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.
Even smarter
Crispy papadams, very thin flatbread made from lentil flour, pairs beautifully with this dish.