Fish Kadai

Fish Kadai is a flavorful Indian seafood dish featuring tender fish cooked in a spicy and aromatic tomato-based gravy. This high-protein meal is perfect for seafood lovers looking for a healthy and satisfying dinner option.

Ingredients

• Fish fillets (like cod or tilapia) - 300 grams
• Onion - 1 medium, finely chopped
• Tomato - 2 medium, pureed
• Ginger-garlic paste - 1 tablespoon
• Green chilies - 2, slit
• Capsicum (bell pepper) - 1 medium, diced
• Cilantro (fresh coriander) - 2 tablespoons, chopped
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Salt - to taste
• Cooking oil - 2 tablespoons
• Water - 1/2 cup

Steps

1. Heat oil in a kadai or deep pan over medium heat. Add cumin seeds and let them splutter.
2. Add finely chopped onions and sauté until they turn golden brown.
3. Stir in the ginger-garlic paste and green chilies, cooking for another 1-2 minutes until fragrant.
4. Add the pureed tomatoes, turmeric powder, red chili powder, and salt. Cook until the oil separates from the mixture.
5. Mix in the diced capsicum and cook for 3-4 minutes until slightly softened.
6. Gently add the fish fillets to the gravy, followed by the water. Cover and simmer for about 8-10 minutes, or until the fish is cooked through.
7. Sprinkle garam masala and chopped cilantro on top, mixing gently to combine.
8. Serve hot with steamed rice or Indian bread.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein, aiding muscle repair and growth.

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