Fish Bhuna

Fish Bhuna is a flavorful Indian seafood dish where fish is marinated and cooked in a rich and spicy onion-tomato gravy. This high-protein meal is perfect for seafood lovers looking for something aromatic and satisfying.

Ingredients

• Fish fillets (such as salmon or tilapia) - 300 grams
• Onion - 1 large, finely sliced
• Tomatoes - 2 medium, pureed
• Ginger-garlic paste - 1 tablespoon
• Green chilies - 2, slit
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cooking oil - 2 tablespoons
• Cilantro - for garnish
• Salt - to taste
• Water - 100 ml

Steps

1. 1. Marinate the fish fillets with turmeric powder, red chili powder, and salt for about 15 minutes.
2. 2. Heat oil in a pan over medium heat, add sliced onions, and sauté until golden brown.
3. 3. Add ginger-garlic paste and slit green chilies, cooking for another 2-3 minutes until fragrant.
4. 4. Stir in the pureed tomatoes and cook until the oil separates from the mixture, about 5-7 minutes.
5. 5. Add coriander powder, garam masala, and mix well, cooking for another minute.
6. 6. Gently add the marinated fish fillets, coating them well with the gravy, and pour in water.
7. 7. Cover and simmer for 10-12 minutes, or until the fish is cooked through.
8. 8. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.1 L

Health Benefits

• Rich in omega-3 fatty acids, which promote heart health.
• High in protein, supporting muscle growth and repair.

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