Fish Curry with Fenugreek

Fish Curry with Fenugreek is a fragrant and savory Indian seafood dish that beautifully combines tender fish with aromatic spices and the unique flavor of fenugreek. This dish is perfect for a cozy meal, offering a delightful balance of spices and herbs that complement the seafood perfectly.

Ingredients

• White fish fillets (like cod or tilapia) - 300 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Fenugreek leaves (fresh or dried) - 2 tablespoons
• Coconut milk - 200 ml
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Vegetable oil - 2 tablespoons
• Salt - to taste
• Fresh cilantro - for garnish

Steps

1. Heat the vegetable oil in a pan over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
2. Add the chopped onion and sauté until golden brown.
3. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
4. Add the pureed tomato, turmeric powder, red chili powder, and coriander powder. Cook until the oil separates from the mixture.
5. Add the fenugreek leaves and mix well, cooking for 2-3 minutes.
6. Pour in the coconut milk and bring the mixture to a gentle simmer.
7. Add the fish fillets, ensuring they are submerged in the sauce. Cook for about 8-10 minutes, or until the fish is cooked through and flaky.
8. Season with salt to taste and garnish with fresh cilantro before serving.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids from fish, supporting heart health.
• Fenugreek has anti-inflammatory properties and aids in digestion.

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