Southern Indian crab curry

crab curry

Serves 4-6

  • olive oil

  • 3 teaspoons fennel seeds

  • 2 heaped tablespoons black mustard seeds

  • 5 green cardamom pods, crushed and husks removed

  • 1 teaspoon cumin seeds

  • 1 thumb-sized piece fresh ginger, peeled and finely sliced

  • 2 large cloves garlic, peeled and finely sliced

  • 1 medium white onion, peeled and finely sliced

  • 2-3 fresh red chillies, deseeded and finely sliced

  • 2 heaped teaspoons turmeric

  • 250 g brown crabmeat, from sustainable sources, ask your fishmonger

  • 400 ml light coconut milk

  • juice of 2 lemons

  • 500 g picked white crabmeat, from sustainable sources, ask your fishmonger

  • 1 good bunch fresh coriander, leaves picked

  • sea salt

  • freshly ground black pepper

Heat 2 tablespoons of olive oil in a large pan and add the fennel seeds, mustard seeds, cardamom pods, cumin seeds, ginger, garlic, onion and chilli. Fry on a medium heat for 4 to 5 minutes until lightly golden, then add the turmeric, a splash of olive oil and the brown crabmeat. After a minute or so, pour in the coconut milk and a tinful of water. Let it simmer away for 5 minutes so all the flavours develop. Then add the lemon juice and simmer for another 10 minutes, or until the sauce resembles double cream in consistency.



Just before you stir in the white crabmeat, check that all the shell has been picked out, then add half the coriander, simmer for 4 more minutes and taste. Season carefully with salt and pepper and a little more lemon juice if you think it needs it. Serve with some fluffy white rice, sprinkled with the rest of the coriander leaves.





Nutritional Information

Southern Indian crab curry

Fragrant and delicate

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The aromatic, light spices in this gorgeous crab curry let the sweet flavour of the meat sing
Serves 4-6
35m
Super easy
Method

If you fancy a really different, quick and tasty treat, you must have a go at this curry. I've included a whole array of different spices, yet they're so light and fragrant that you still get to appreciate the lovely sweet crab. And by using the brown meat in the base of the sauce and sprinkling the delicate white meat in at the end you'll get a lovely depth of flavour and still be able to taste the crab because you won't have cooked the life out of it. Best served with steamed rice.

Heat 2 tablespoons of olive oil in a large pan and add the fennel seeds, mustard seeds, cardamom pods, cumin seeds, ginger, garlic, onion and chilli. Fry on a medium heat for 4 to 5 minutes until lightly golden, then add the turmeric, a splash of olive oil and the brown crabmeat. After a minute or so, pour in the coconut milk and a tinful of water. Let it simmer away for 5 minutes so all the flavours develop. Then add the lemon juice and simmer for another 10 minutes, or until the sauce resembles double cream in consistency.

Just before you stir in the white crabmeat, check that all the shell has been picked out, then add half the coriander, simmer for 4 more minutes and taste. Season carefully with salt and pepper and a little more lemon juice if you think it needs it. Serve with some fluffy white rice, sprinkled with the rest of the coriander leaves.


Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 219
    11%
  • Carbs 5.7g
    2%
  • Sugar 3.2g 4%
  • Fat 11.2g 16%
  • Saturates 5.0g 25%
  • Protein 22.9g 51%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • olive oil

  • 3 teaspoons fennel seeds

  • 2 heaped tablespoons black mustard seeds

  • 5 green cardamom pods, crushed and husks removed

  • 1 teaspoon cumin seeds

  • 1 thumb-sized piece fresh ginger, peeled and finely sliced

  • 2 large cloves garlic, peeled and finely sliced

  • 1 medium white onion, peeled and finely sliced

  • 2-3 fresh red chillies, deseeded and finely sliced

  • 2 heaped teaspoons turmeric

  • 250 g brown crabmeat, from sustainable sources, ask your fishmonger

  • 400 ml light coconut milk

  • juice of 2 lemons

  • 500 g picked white crabmeat, from sustainable sources, ask your fishmonger

  • 1 good bunch fresh coriander, leaves picked

  • sea salt

  • freshly ground black pepper