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Goan Prawns Fry
Lunch • India
How to Make Goan Prawns Fry (Traditional & Healthy Version)
Goan Prawns Fry, known locally as 'Sungta Sukem', is a classic seafood dish from the coastal region of Goa in West India. This delicacy is cherished for its vibrant use of local spices, coconut, and fresh prawns, making it a favorite during lunch hours, especially in Goan households. The dish is traditionally prepared on a 'tawa' (griddle), ensuring minimal oil usage and maximum flavor retention. The prawns are marinated with turmeric, red chilli, and ginger-garlic paste, reflecting the aromatic essence of Goan cuisine. This recipe is not only authentic but also health-conscious, utilizing less oil and incorporating protein-rich prawns. Goan Prawns Fry is often enjoyed during festive occasions like 'Sangodd' and local feasts, where seafood is central to celebrations. With its tangy and spicy notes, the dish brings together the coastal flavors of India, making it an excellent addition to your calorie tracking app. Its quick preparation and wholesome ingredients make it ideal for busy Indian families seeking nutritious meals without compromising on taste or tradition.
Ingredients(for 1 medium plate (about 150g prawns per serving))
- 300g Fresh prawns (sungta) (cleaned and deveined)
- 1/2 tsp Haldi (turmeric powder)
- 1 tsp Lal mirch (red chilli powder)
- 1 tbsp Ginger-garlic paste (adrak-lahsun)
- 2 pieces Kokum (Goan souring agent) (can substitute with lemon juice) - optional
- 1/4 cup Grated coconut (fresh)
- 1/2 tsp Coriander powder (dhaniya powder)
- to taste Salt (namak)
- 1 tbsp Mustard oil (sarson ka tel; can use coconut oil)
- 2 tbsp Fresh coriander leaves (chopped) - optional
Instructions
- 1
Clean and devein the prawns thoroughly. Rinse under cold water and pat dry.
5 minutes
Removing all shells enhances taste and health.
- 2
Prepare the marinade: Mix haldi, lal mirch, ginger-garlic paste, coriander powder, salt, and kokum in a bowl.
5 minutes
Let the kokum soak in the marinade for extra tang.
- 3
Add prawns to the marinade and coat well. Let it rest for 10 minutes for flavors to absorb.
10 minutes
Marinating longer gives deeper flavor; refrigerate if needed.
- 4
Heat mustard oil on a tawa. Add marinated prawns and spread evenly.
2 minutes
Use coconut oil for authentic Goan aroma.
Why This Dish is Healthy
The dish uses fresh seafood, minimal oil, and natural spices. It avoids deep-frying, favoring tawa-cooked methods for lower calories. The recipe is gluten-free and can be adapted for diabetic-friendly diets by omitting coconut. High protein content aids muscle repair, while antioxidants from spices boost immunity.
Goan Prawns Fry is rich in lean protein, essential vitamins like B12, and minerals such as selenium and zinc. Prawns offer omega-3 fatty acids, supporting heart health. Coconut adds healthy fats and fiber. The use of turmeric and coriander brings anti-inflammatory properties. Minimal oil and the absence of refined carbs make it suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Use fresh prawns for the best taste and texture.
- 💡Tip 2: Do not overcook prawns – they cook quickly and remain tender when just done.
- 💡Tip 3: Try coconut oil for an authentic Goan flavor profile.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on tawa to retain moisture and flavor.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 240.0 kcal |
