Seafood, including crayfish, is a lean source of protein, containing little to no fat. Shellfish, like crayfish, do contain cholesterol however dietary consumption of cholesterol does not affect one’s own cholesterol levels. Crayfish is usually prepared covered in garlic butter and cooked on a braai (or fire). Here I give you a healthy, tasty alternative to preparing your crayfish. This recipe has even been approved by my dad, who tries to avoid most healthy dishes!
Preparation Time: 30 minutes
Stove Top Time: 60 minutes
Serves: 4 portions
2 teaspoons canola oil
1 large white onion, chopped
3 cloves garlic, finely chopped
2 birds eye chillis, finely chopped
2 teaspoons masala powder
1 teaspoon cumin powder
3 bay leaves
4 tomatoes, roughly chopped
400g tin of chopped tomatoes
2 tblsp tomato puree
Salt to taste
6 sized whole fresh crayfish, lightly rinsed
2 litres water
To prepare the curry sauce, heat the oil in a large pot.
Add the onions, garlic, chilli, and spices. Allow to sauté until the onions are soft.
Add the tomatoes, tinned tomatoes and tomato puree.
Bring to the boil stirring regularly. Reduce the heat and leave to simmer.
In another large pot bring the water to a boil.
Once boiling add the crayfish whole, put a lid on and leave to cook for 15 minutes.
Once the crayfish are cooked through, crack or cut open the skeleton and remove all the meat.
Roughly chop the meat into large chunks and set aside.
Once the vegetables are cooked and the liquid is reduced, the curry sauce is ready.
Add the chunks of cooked crayfish to the curry sauce and leave to cook for a further 15 minutes.
Add salt to taste.
Remove from the heat and serve.
Serve the curry with brown basmati rice.
Additional chilli and spices can be added to taste preference.
Kerryn Gibson Dietitian Durban (Kerryn is a registered dietitian in private practice in Durban and Ballito working as a paediatric dietitian and a sports dietitian).