Chettinad Fish Fry

Chettinad Fish Fry is a flavorful and aromatic South Indian dish that features fish marinated in a blend of spices, then shallow-fried to perfection. This high-protein treat is perfect for seafood lovers looking for a delicious and healthy meal.

Ingredients

• Fish fillets (such as tilapia or pomfret) - 300 grams
• Turmeric powder - 1 teaspoon
• Red chili powder - 2 teaspoons
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Rice flour - 2 tablespoons
• Salt - to taste
• Lemon juice - 1 tablespoon
• Curry leaves - 10 leaves
• Coconut oil - 3 tablespoons

Steps

1. Clean and pat dry the fish fillets with a paper towel.
2. In a bowl, mix turmeric powder, red chili powder, coriander powder, garam masala, rice flour, salt, and lemon juice to form a thick paste.
3. Coat the fish fillets thoroughly with the spice paste, ensuring they are evenly covered. Let them marinate for at least 15 minutes.
4. Heat coconut oil in a heavy skillet over medium heat.
5. Once the oil is hot, add curry leaves and fry for a few seconds until fragrant.
6. Carefully place the marinated fish fillets in the skillet, making sure not to overcrowd the pan.
7. Cook the fish for about 4-5 minutes on one side until golden brown, then flip and cook for another 4-5 minutes on the other side until cooked through.
8. Remove the fish from the skillet and place it on a paper towel to absorb excess oil.
9. Serve hot with lemon wedges and a side salad.

Nutrition

• Calories: 320
• Protein: 36 g
• Carbs: 18 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 400 mg
• Cholesterol: 75 mg
• Total Fat: 18 g
• Saturated Fat: 10 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Contains healthy fats from coconut oil, which can support heart health.

Tags