Fish Curry with Coconut Milk (Instant Pot)

Instant Pot pressure cooker is creating waves in the communities across the world and I am happy I have one at home to make some yummy dishes being absolutely carefree, stress free and mess free :)

Have tried quite a few recipes and I must say, so far so good. Very helpful when you have an errand to run and don't have enough time to cook the dish, switch off the gas and only after that dash out of the house. Instant Pot is a life savior in such scenarios. You wanna run to a grocery store? You wanna pick up your kid from the activities? You wanna go shopping? You wanna linger in your shower little more time :)(hell ya!)? no problemo :) Dump the ingredients of a recipe into the instant pot, set it up appropriately and off you go doing your errands tension free. By the time you get back home, your dish should be ready (hopefully :))

So today I made Tilapia Fish curry using coconut milk and spices. Tastes fantastic. This curry can be enjoyed with the plain rice or noodles. I usually use curry leaves for this preparation but today added thai basil leaves with thai bird chillies and the aroma was so fantastic that I just cudn't wait for it to be done. We enjoyed it as a family-- happily slurping away with the rice.

Very easy to make and a combination of spices and coconut milk gives this curry a heavenly taste and aroma. I actually enjoyed the thai basil twist on it :) It complements well with the aromatic long grained basmati rice or jasmine rice. You can make this same curry adding chicken or shrimp too.

Let us take a look at the Fish Curry with Coconut Milk (Tilapia)

Ingredients:

• 3 cups coconut milk (can use coconut powder or tin)
• 1.5 lb tilapia fish cut into big fillet (take any white fish)
• 2 med onion sliced
• 1/2 cup cherry tomatoes ( or 1 tomato chopped)
• 4 pods garlic chopped
• 2 inch ginger chopped
• 2 green chillies (or thai bird chilies)
• handful of curry leaves or thai basil
• 1 tbsp coriander pwd
• 2 tsp cumin pwd
• 1 tsp chili pwd (or 1 tsp chili flakes)
• 1/2 tsp turmeric
• 1/2 tsp fenugreek pwd (optional, but it imparts nice taste)
• Either use above 5 powders or 3 tbsp of curry powder.
• 1-2 tbsp oil
• salt to taste
• 1-2 tsp lemon juice to taste

Preparation:

• Press [Saute] to pre-heat the cooker. When the words 'Hot' appear on the display add oil, then drop curry leaves or thai basil (keep 5 leaves aside to add later),  then add onion, garlic, ginger and saute until onion is translucent. (around 3-4 minutes)
• Add all the powdered spices and saute together for 1 more minute. 
• De-glaze with the coconut milk making sure to un-stick anything from the bottom and incorporate in the sauce. Add green chilies (or thai bird), tomatoes, fish pieces. Stir gently to mix everything. [adjust thickness by adding more coconut milk or water if needed]
• Close the lid of the Instant Pot, Press [manual] and use [+], [-] to adjust time. Set on 3 minutes pressure cooking time. 
• When time is up open the pressure cooker using QPR (don't wait on NPR because fish gets done quickly).
• Add salt to taste, remaining thai basil leaves and lemon juice before serving it hot with Rice or Noodles.

njoY!! happY cookinG!!

Note*:
 This curry can be easily made on stove top too. Pretty much the same process. Before adding the fish to the curry, bring it to a boil, then add fish pieces and simmer the curry for few minutes till the fish is done. Serve hot with Rice or Noodles.
 The color of the curry varies depending on your chili powder. Some chilies are spicy but don't impart that dark red color and vice versa.

Health Benefits: 
Coconut Milk: 
Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow's milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance. It is a popular choice with vegans and makes a great base for smoothies, milkshakes or as a dairy alternative in baking. Coconuts are one of those foods that oscillate between the 'good' food and 'bad' food camps. Coconut milk, especially the lower fat variety, can be used in moderation (1-2 times per week). source:https://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk

Tilapia:
It is a bland yet delicious, lean white fish that has a wide variety of associated health benefits, including its ability to help reduce weight, boost overall metabolism, speed up repair and growth throughout the body, build strong bones, reduce the risk of various chronic diseases, lower triglyceride levels, prevent arthritis, protect against cognitive decline, prevent various types of cancer, reduce signs of aging, boost the health of your hair, and strengthen your immune system.

Chana Ghashi (Black Chickpeas cooked in coconut gravy using Instant Pot and traditional way)

Chana Ghashi (ChaNya Ghashi or ChaNe Ghashi) is a very staple and beloved dish of the konkani clan :) This quintessential yummy ghashi is usually eaten with rice, parboiled rice, papad, sandige, pickles etc. A slurpicious curry where you literally keep licking your fingers even after your plate is wiped off clean :) The addition of either kadagi (young/raw jackfruit) or plantain pieces or potato makes it even more yummY!

I got this Instant Pot Cooker(IP) :) after the rage on the internet :), it's been a month now and I keep experimenting with it on and off. Have tried Khandvi, Chole, Oats, Fish curry etc which comes out excellent, will upload those recipe also! (eventually :)) Today I cooked my husband's favorite chana ghashi in IP and it came out perfect! 2 thumbs up! I couldn't be more happy.

I will write the recipe for both Instant Pot as well as traditional method here, so not to worry :)

Legumes when cooked with coconut masala tastes simply awesome. I don't know what it is but the taste is exquisite. It is funny how my cooking trait keeps changing! Few years back coconut was hailed as the villain in the food industry because of the oil content in it which eventually led to cholesterol disease. So I restricted myself from using coconut with just few must recipes up my sleeve. But now in the past couple of years, coconut has taken the spot of a healthy ingredient and the experts say that it must be incorporated in your diet! So yay to that! I have started using it a little bit more and am happy to cook without much guilt! Just a FYI:  anything in excess is bad for health :):)

Let us take a look at Chana Ghashi recipe cooked in IP and traditional way.

Ingredients:

• 1 cup chana (black chickpeas)
• 1/2 cup fresh grated coconut
• 5-6 dry red chillies
• 1 small marble shaped tamarind ball
• 1 can young jackfruit (raw jackfruit)
• 2 tsp coconut oil
• 1 sprig curry leaves
• 1 tsp mustard seeds
• pinch asafoetida (optional)
• salt to taste

Preparation:

Instant Pressure Cooking Method:

• Soak the chana overnight or atleast 6-8 hours. Drain the water.  Dump the chana in IP container.
• Add enough water to soak the chana (should be immersed in water with approx 1 inch water showing on top of chana) Add salt to taste.
• Close and lock the lid, press manual mode and set to 15 minutes pressure cooking time. When time is up NPR. ( Note: I have also tried it on bean/chili mode--- takes 30 minutes of cooking)
• In the meantime, prepare your coconut masala (known as masol in konkani). In a blender,  add coconut, dry chillies and tamarind and make a fine paste by adding little water.
• Also drain the water from young jackfruit tin, rinse it nicely, cut into pieces and keep aside.
• Open the lid of the IP once you get the indication, your chana should be nicely cooked.
• Using a masher gently mash the chana to get the creaminess/thickness in the curry.
• Now pour the coconut paste in the cooked chana, add chopped young jackfruit (kadagi) pieces, adjust salt.
• Close the lid, on sealing, press manual mode for 3 minutes. Open the lid when pressure releases. Your Chana Ghashi is done!! You can transfer it to a serving bowl.
• Now you can give a tadka by heating oil in a tadka pan, add mustard seeds, let it splutter, then add curry leaves and hing.
• Pour this over the chana ghashi and enjoy!!

Traditional Method:

• Soak the chana overnight or atleast 6-8 hours. Drain the water.  Dump the chana, add enuf water, salt in a pressure cooker and cook for 4-5 whistles.
• Let the cooker cool off, open the lid. Your chana should be nicely cooked.
• In the meantime, prepare your coconut masala (known as masol in konkani). In a blender,  add coconut, dry chillies and tamarind and make a fine paste by adding little water.
• Also drain the water from young jackfruit tin, rinse it nicely, cut into pieces and keep aside.
• Using a masher gently mash the chana to get the creaminess/thickness in the curry. Now pour the coconut paste in the cooked chana, add chopped young jackfruit (kadagi) pieces, adjust salt.
• Bring the curry to a boil, then simmer for 6-8 minutes while stirring in between. Adjust water and salt as per your liking of thickness. Switch off the gas.
• Now you can give a tadka by heating oil in a tadka pan, add mustard seeds, let it splutter, then add curry leaves and hing.
• Pour this over the chana ghashi and serve hot with rice or roti.

njoY!! happY cookinG!!

You may also like

Kala Chana Dry Sabji
Kala Chana Masala (Curry)
Tomato Poori
Val Dal Sabji (Dalimbi)

Health Benefits: Chana is loaded with proteins. The fact that chickpeas have low glycemic index (GI) makes this legume good for diabetics. It causes a slow and steady release of glucose into the bloodstream and thus, maintains your blood sugar levels. Chickpeas also help in relieving mood changes during menstruation and post-menopausal symptoms in women. The high fibre content in chickpeas helps in promoting a healthy digestive system and intestine by lowering the risk of digestive disorders.

Butternut Squash Soup

  
Winter brings a sense of coziness along with it. I just want to sit and sip on my hot soups or drinks while I wrap myself in a warm soft blanket and slide my feet into a thick pair of socks to keep them extra warm ( I fall in the category where my hands n feet get cold first then the rest of the body). Sit by the fireplace and watch some favorite TV or play a family board game. Sounds all nice BUT shorter the winter season better it is <<winks>>

We are a soup loving family! So I don't leave an opportunity to try different kinds of soup. From manchow to tortilla to minestrone to cheddars to mulligatawny to greens to squash soups! Yet to try french onion and bisque at home :), that is reserved for the restaurant visits :) This soup is no different. It is very creamy with a sweet taste to it and the color is oh so elegant that I can just sit looking at it :):)

  
Butternut squash has a silky texture and sweet taste to it, it is very yummy! My kid's favorite ravioli is also made of butternut squash. I literally pop it in my mouth instead of a dessert. It is that good. This soup is rich and pretty looking one :)

Butternut Squash (and all other nice squashes) is everywhere in the supermarket in this season, one cannot escape it. It is one of the most common varieties of winter squash. Like other winter squash, it has a hard exterior and firm flesh and is full of vitamin A, potassium and fiber.
Contrary to the name, winter squash is grown in the summer and harvested in the fall. Due to it's thick, tough exterior, it can be stored for several months and eaten during the winter season.

  
So let us take a look at this fantastic Butternut Squash Soup:

Ingredients:

• 1 medium butternut squash
• 1 med size onion, chopped
• 2 inch ginger chopped
• 1 tsp sage
• 1 tsp thyme
• 1/2 tsp pepper powder
• 3 cups vegetable stock
• 1/2 cup heavy whipping milk (optional if you want creamy and thick soup)
• salt to taste
• 1-3 tbsp olive oil
• garnishes : pumpkin seeds or parsley or sour cream, crackers.

  
Preparation:

Stove top:

• Peel, deseed and cut the butternut squash into cubes.
• In a pan, heat oil, add onions, sage, thyme, pepper powder, ginger, salt and saute till onion is translucent. Take it out and keep aside. 
• In the same pan, add more oil and add cubed butternut squash in the pan and let it cook for 8-10 minutes till they become soft. ( you can brown a small batch of butternut squash cubes, gives a nice smoky flavor)
• Add onion mix to the cooked squash,  and the vegetable stock. Mix everything together and bring it to boil. 
• Add heavy whipping cream, mix and simmer for a few minutes. 
• Now with an immersion blender, puree the contents of the soup in the pan itself (or transfer to a blender and make a smooth paste)
• Serve hot and garnish with parsley, pumpkin seeds, crackers or sour cream.

In Instant Pot Pressure Cooker:

This is the first recipe shown in the handy recipe book of Instant pot! Had to try it out in it :)

[ Not used heavy whipping cream ]

• Put the Instant Pot on Saute mode, as the word HOT appears on the display, add chopped onions, sage, salt, pepper and saute for till onions are translucent.
• Just scoot the onions to a side and add handful of squash cubes to cover the bottom. Let it brown, say for about 5 minutes while stirring infrequently.
• Next add rest of the squash cubes, ginger, thyme and stock.
• Close the lid of the instant pot, press manual and adjust the time to 10 minutes of pressure cooking.
• When time is up, you can do a QR (quick release) 
• With an immersion blender puree the contents in the pot itself. If you dont have one, blend it to a smooth paste in a blender and transfer it to a bowl. 
• Garnish with sour cream, seeds or parsley, crackers. Serve Hot!!

njoY!! happY cookinG!!

You may also like: Manchow Soup,  Chicken Tortilla Soup 

Health Benefits: 
Butternut Squash is rich in Vitamin A. Getting enough potassium in your diet is just as important as lowering your sodium intake when it comes to maintaining a healthy blood pressure high potassium intake is associated with a decreased risk of dying from all causes. The risks for developing asthma are lower in people who consume butternut squash that is high in beta-carotene, the antioxidant that gives certain fruits and vegetables their bright orange pigments( like orange, carrots, pumpkin)  It is also shown to decrease risks of getting colon and prostate cancer when squash is consumed. It provides high amount of fiber. It is known to boost your immune functions.
People with kidney issues must avoid eating squash because it becomes hard for the body to remove excess potassium from the blood.
source: medicalnewstoday.com

Soppina Huli (Spinach in Coconut Sambar Gravy)

  Soppina Huli (tangy and spicy curry of greens) is a karnataka favorite coconut based sambar curry. It is that kind of a curry where you want to lick off the whole plate and then continue doing so off your fingers :):) before you give out a burp :):) Soul satisfying indeed.

The blend of whole spices with grated coconut along with tamarind pulp and jaggery makes this a unique dish. Lastly the ultimate stupendo- fantabulous tempering acts like a showstopper to take this curry's taste to another level. It goes very well with rice, roti, idlis, dosa etc. Beautiful part of this preparation is you can use any major green leafy vegetable or a combination of it. You can also makes use of squashes, potatoes, pumpkin, turnips etc!

I have used spinach in my curry preparation. Traditionally this is made with amaranth leaves (lal bhaji, keera), or mix of amaranth leaves, dill leaves, spinach etc. So feel free to use whatever you have at hand and make this delicious curry.

One morning as I was getting out of my bed, I thought of making spinach curry using coconut (something different than usual) with rice and plantain sabji. I was sipping on my tea while browsing through my instagram pics, came across Sia's recipe of harive soppina huli from monsoon spice blog. I couldn't think beyond that, I had to make the curry. Eyes set, mind set all I had to do was execute it.

I have also purchased this Instant Pressure Pot an Electric Multi-functional pressure cooker, during black friday sale and I was in a mood to start experimenting with it. So that was that... droolicious curry in IP pot :) Came out fantastic.....:)

I have mentioned how to make this dish in both ways, Stove top and IP way.

Without any further delay, let us take a look at this Soppina Huli Recipe:

Ingredients:

• 1 lb frozen spinach (or fresh)
• 1/2 cup yellow moong dal soaked for 15 minutes (1 cup if already cooked) - Originally toovar dal is used but I use yellow moong dal in most of my cooking.
• 15 cherry tomatoes or  (3 medium tomatoes)
• 4-5 large cloves of garlic, peeled and slightly crushed
• 1/2 tbsp jaggery (adjust as per taste)
• 1 tsp turmeric powder (haldi)
• 1/4 tsp asafoetida (hing) (Optional)
• salt to taste

For Coconut Paste:

• 3/4 cup grated coconut (fresh or frozen)
• 1 large marble sized tamarind pulp or ¾ tsp tamarind paste
• 1 tsp cumin seeds (jeera)
• 1 tbsp coriander seeds (dhania)
• 3-5 dry red chillies
• 1/4 tsp black peppercorns
• 1 1/2 tsp urad dal (split blackgram dal)
• 1 1/2 tsp chana dal (split chickpeas)
• 1 inch cinnamon stick 
• 3-4 cloves
• 1/2 tbsp oil (optional coconut oil)

For Tadka/Tempering: (to bring that authentic taste)- one can skip it to keep it simple and subtle.

• 1 medium onion, thinly sliced
• 4-6 large cloves of garlic, peeled and sliced
• 1 tsp mustard seeds (rai)
• 2 dry red chillies broken into pieces
• 1 tsp cumin seeds
• few curry leaves
• pinch of asafoetida (hing)
• 1 tbsp oil (preferably coconut oil)

Preparation:

Method 1: Using Instant Pot:

 

• Keep yellow moong dal soaked for 30 minutes, drain out the water and keep aside.
• Keep frozen spinach aside (ready to use). If you have fresh spinach, clean, wash, chop roughly and keep aside.
• Get your wet coconut curry paste ready by heating 1/2 tbsp of coconut oil in a pan and add cinnamon stick, cloves, cumin seeds, coriander seeds, urad dal, chana dal, black pepper and dry red chillies. Roast them on medium flame for about a minute or two until the spices are nicely roasted and change color. 
• Transfer the roasted spices to the mixer or food processor jar and add freshly grated or frozen coconut and tamarind pulp. Add about 1/4 -1/2 cup of water and grind it to a smooth thick paste. Keep it aside.
• Start your Instant pot and put it on saute mode. 
• Once the indicator turns on, add oil, add garlic cloves, stir quickly, add tomatoes and stir again for a minute, add turmeric, jaggery, hing, saute quickly for few seconds.
• Now dump the frozen spinach into it. Also add the yellow moong dal and pour the wet coconut masala into it. Add 1-2 cups of water to thin it out, mix everything and add salt. 
• Close the lid. Change the setting from saute to Manual mode. And set it for 10 minutes. ( If you have moong dal that is already cooked, then set the timing to 5 minutes)
• Let it release the steam by natural process (NPR). It will take about 15 minutes.
• Open the lid, stir everything again and your curry is ready. Adjust water and salt accordingly.
• If you want to keep the curry simple, there is no need for additional tadka. 
• But to get that authentic taste and extra flavors you will have to add this fantastic tadka to it.
• Prepare the tadka by heating oil in a pan. Once hot, add the sliced garlic and fry them until they turn golden brown. Add mustard seeds, cumin seeds, dry red chilli. As the mustard seeds pop and splutter, add hing and curry leaves and fry them for 15-20 seconds. Next add the thinly sliced onion and sauté until they turn golden brown, about 2-3 minutes, on medium flame. 
• Turn off the flame and transfer the tadka to the spinach gravy and cover with the pot so that the flavors stay in. 
• Enjoy this fantastic soul comforting Soppina Huli gravy with rice or any kind of flat bread. Add a dollop of ghee over it for ultimate pleasure :):)

Method 2: On the stove top

• Wash the spinach bunch thoroughly and separate the leaves from stems. Chop it roughly and keep aside. Place the chopped leaves and stems in a pressure cooker pan along with washed tomatoes, turmeric, jaggery, peeled garlic cloves and salt to taste.
• Wash the moong dal, add the dal to pressure cooker pan along with spinach leaves. Add about 5 cups of water, close the lid and pressure cook on medium flame for 3-4 whistles.
• Peel and slice the onion and garlic cloves for tadka and keep them aside until needed.
• Prepare the coconut paste. Heat 1/2 tbsp of coconut oil in a pan and add cinnamon stick, cloves, cumin seeds, coriander seeds, urad dal, chana dal, black pepper and dry red chillies. Roast them on medium flame for about a minute or two until the spices are nicely roasted and change colour.
• Transfer the roasted spices to mixer or food processor jar and add freshly grated or frozen coconut and tamarind pulp. Add about 1/4 -1/2 cup of water and grind it to smooth thick paste. Keep it aside.
• Once the dal is cooked, gently open the lid once the pressure is released completely. Mash the dal and tomatoes with a help of a masher or with the back of ladle. Place the pan on the gas and bring the dal to gentle boil on medium heat.
• Add the coconut paste and about 2-3 cups of water depending on how thick you prefer the gravy to be. Adjust the seasonings and reduce the heat to low to let the gravy simmer for 8-10 mins.
• As the gravy is simmering, prepare the tadka by heating oil in a pan. Once hot, add the sliced garlic and fry them until they turn golden brown. Add mustard seeds, cumin seeds, dry red chilli. As the mustard seeds pop and splutter, add hing and curry leaves and fry them for 15-20 seconds. Next add the thinly sliced onion and sauté until they turn golden brown, about 2-3 minutes, on medium flame.
• Turn off the flame and transfer the tadka to the simmering gravy. Mix well and turn off the flame. Cover and let the gravy rest for 10-15 minutes for the flavours to blend well.
• Enjoy this fantastic soul comforting Soppina Huli gravy with rice or any kind of flat bread. Add a dollop of ghee over it for ultimate pleasure :):)

njoY!! happY cookinG!!

You may also enjoy other greens and leafy vegetable curries like:

Lal Bhaji (Amaranth leaves curry), 

Methichi bhaji, 

Mooli pachadi, 

Palak Paneer,

Vali Bhaji (Vietnamese Spinach Coconut Curry) etc

Health Benefits: 

Spinach has a high content of vitamin K and is useful for protein modification and plays an important role in protecting bones from osteoporosis. Spinach is also high in fiber, which helps break down food and keeps your digestive system moving.One cup of spinach is all you need to get a full day’s requirement of vitamin A. That’s good news for your tired eyes. Very rich in iron content, that’s why vegetarians and anemics are encouraged to eat lots of spinach for healthy blood and proper red blood cell production.If you are prone to asthma attacks or have difficulty breathing, include spinach in your diet. The beta-carotene, vitamin C, vitamin E, potassium and magnesium in spinach all have anti-asthmatic properties.