Fish Curry with Mustard

Fish Curry with Mustard is a vibrant and flavorful Indian seafood dish that combines the richness of fish with the tangy kick of mustard seeds. This healthy curry is perfect for a light yet satisfying meal, offering a delightful mix of spices and textures.

Ingredients

• Fish fillets (such as salmon or tilapia) - 300 grams
• Mustard seeds - 2 teaspoons
• Onion - 1 medium, finely chopped
• Garlic - 4 cloves, minced
• Ginger - 1 inch, grated
• Tomato - 1 medium, pureed
• Coconut milk - 200 ml
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Green chilies - 1, slit
• Fresh cilantro - a handful, chopped
• Salt - to taste
• Oil (preferably mustard oil) - 2 tablespoons
• Water - 100 ml

Steps

1. Heat the mustard oil in a pan over medium heat. Add the mustard seeds and let them splutter.
2. Add the chopped onion and sauté until it turns golden brown.
3. Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
4. Add the pureed tomato, turmeric powder, coriander powder, cumin powder, and salt. Cook for about 5 minutes until the oil separates from the mixture.
5. Pour in the coconut milk and water, stirring well to combine. Bring the mixture to a gentle simmer.
6. Add the fish fillets and green chilies to the pan, cover, and cook for 10-12 minutes until the fish is cooked through and flakes easily.
7. Garnish with chopped cilantro before serving. Serve hot with steamed rice or flatbreads.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 70 mg
• Total Fat: 28 g
• Saturated Fat: 8 g
• Unsaturated Fat: 20 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• Contains antioxidants from spices, which may reduce inflammation.

Tags