Fish curry with rice — 505 kcal, and where they actually are

The verdict

Fish is the most efficient protein on any Indian menu. The coconut is where it gets expensive.

Component by component

Per 1 katori fish curry + 1 katori rice. Estimates, not yet verified against IFCT 2017.

Fish

~150 g · ~150 g

180

Carbs0 g

Protein30 g

Fat6 g

Fibre0 g

Thirty grams of protein for 180 calories. Nothing in this library beats that ratio.

Worth eating

Coconut in the gravy

— · ~50 g

165

Carbs6 g

Protein2 g

Fat15 g

Fibre3 g

Coconut is roughly a third fat by weight. It is also what makes the dish taste like itself.

Where the damage is

Tamarind, curry leaves, spice

— · ~40 g

Carbs5 g

Protein1 g

Fat0 g

Fibre1 g

Free flavour.

Worth eating

Rice

1 katori · ~100 g

130

Carbs28 g

Protein2 g

Fat0 g

Fibre1 g

Modest portion, which is unusual for this library.

Three ways to fix it

Ordered by what you give up.

Option 1 · Order it as it comes−0

Around 505 calories with 35 grams of protein. This is a good meal.

Coconut gravy is fatty, but the dish as a whole is one of the best-balanced things in Indian cooking.

Taste cost: None

Option 2 · Thin the coconut−80

Second-press coconut milk rather than first, or a thinner gravy.

Common in home cooking already. You lose some richness, not the flavour.

Taste cost: Moderate

Option 3 · Grill it instead−165

Tawa or tandoori fish with lemon.

All the protein, none of the coconut. Excellent, but it is not fish curry.

Taste cost: High — a different dish

← All thirty dishes