Chettinad Fish Curry

Chettinad Fish Curry is a vibrant and flavorful dish hailing from the southern region of India, known for its rich spices and aromatic ingredients. This healthy seafood curry is perfect for a wholesome meal, offering a delightful balance of spices and fresh fish.

Ingredients

• Fish fillets (such as tilapia or salmon) - 300 grams
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Black pepper powder - 1/4 teaspoon
• Coconut milk - 200 ml
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add curry leaves and sauté for a few seconds until fragrant.
3. Stir in the chopped onion and cook until it turns translucent.
4. Add minced garlic and grated ginger, cooking for another minute until aromatic.
5. Mix in the chopped tomato and cook until it softens.
6. Sprinkle turmeric powder, red chili powder, coriander powder, cumin powder, and black pepper powder; stir well to combine and cook for 2-3 minutes.
7. Pour in the coconut milk, stirring to incorporate all the spices. Bring to a gentle simmer.
8. Add salt to taste, then carefully add the fish fillets to the curry sauce.
9. Cover the pan and cook for about 8-10 minutes, or until the fish is cooked through and flakes easily.
10. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 8 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• Coconut milk provides healthy fats and may improve digestion.

Tags