Fish Kadai Curry

Fish Kadai Curry is a vibrant and flavorful Indian seafood dish, featuring tender fish cooked in a spicy tomato and bell pepper gravy. This healthy dish is not only delicious but also packed with nutrients, making it a perfect meal for seafood lovers.

Ingredients

• Fish fillets (such as salmon or tilapia) - 300 grams
• Onion - 1 medium, finely chopped
• Tomatoes - 2 medium, pureed
• Bell pepper (capsicum) - 1 medium, diced
• Ginger-garlic paste - 1 tablespoon
• Green chilies - 2, slit
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Fresh coriander leaves - a handful, chopped
• Coconut milk - 100 ml
• Cooking oil (preferably mustard or vegetable) - 2 tablespoons
• Salt - to taste

Steps

1. Heat the cooking oil in a kadai or deep pan over medium heat.
2. Add cumin seeds and let them splutter, then add the finely chopped onion and sauté until golden brown.
3. Stir in the ginger-garlic paste and slit green chilies, cooking for another minute until fragrant.
4. Add the pureed tomatoes and cook until the oil separates from the mixture, stirring occasionally.
5. Mix in the diced bell pepper, coriander powder, turmeric powder, red chili powder, and salt. Cook for about 5 minutes until the bell pepper softens.
6. Gently add the fish fillets to the pan, ensuring they are coated with the masala. Cook for 5-7 minutes, flipping carefully to avoid breaking the fish.
7. Pour in the coconut milk and sprinkle garam masala. Stir gently and allow to simmer for another 5 minutes.
8. Remove from heat and garnish with fresh chopped coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 8 g
• Unsaturated Fat: 12 g
• Water: 0.4 L

Health Benefits

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

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