Recipes · Indian · Main Courses
Balchão (Goan Spicy-Sour Prawn Pickle Curry)
One serving has 320 kcal and 33 g protein, and at least a fifth of a woman's daily need of copper (81%), phosphorus (54%), vitamin K (35%), zinc (30%), manganese (27%) and magnesium (25%). Ready in 40 minutes.
- Preparation: 20 min
- Cooking: 20 min
- Makes: 1 serving (265 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: shellfish, sulphite
Ingredients
- 150 g Shrimp, raw
- 50 g Onions, raw
- 8 g Garlic, raw
- 4 g Ginger, fresh
- 6 g Chilies, dried red
- 20 g Tomato paste
- 10 g Vinegar, cider
- 12 g Vegetable oil
- 0.5 g Turmeric
- 3 g Sugar
- 1.5 g Salt
Method
- Soak the dried chilies in hot water 10 minutes, then grind with the garlic, ginger and a splash of the vinegar into a smooth paste.
- Peel and devein the prawns and toss with the turmeric and a little salt.
- Heat the oil and fry the onion over medium heat 5-6 minutes until softened, then stir in the chili paste and cook 3-4 minutes until fragrant and the raw smell fades.
- Add the tomato paste, remaining vinegar, sugar and remaining salt, and simmer 5 minutes.
- Add the prawns and cook 4-5 minutes until just pink and cooked through; the sauce should be thick, tangy and clinging to the prawns.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 320 kcal | 15% |
| Carbohydrates | 19.4 g | |
| Water | 195 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 32.8 g | 68% |
| Tryptophan | 0.03 g | |
| Threonine | 0.08 g | |
| Isoleucine | 0.07 g | |
| Leucine | 0.1 g | |
| Lysine | 0.1 g | |
| Methionine | 0.02 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.08 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.08 g | |
| Histidine | 0.05 g | |
| Fat | 13.3 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 7.4 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0.05 g | |
| Omega-6 | 6.3 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 242 mg | |
| Calcium | 134 mg | 13% |
| Copper | 0.73 mg | 81% |
| Iron | 2.3 mg | 13% |
| Magnesium | 76.5 mg | 25% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 378 mg | 54% |
| Potassium | 851 mg | 18% |
| Selenium | 2.7 µg | 5% |
| Sodium | 782 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.21 mg | 4% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 15.7 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 19.1 mg | 4% |
| Vitamin A | 94.6 µg | 14% |
| Vitamin C | 12.7 mg | 17% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 31.3 µg | 35% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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