Fish Kadai Masala

Fish Kadai Masala is a flavorful and aromatic dish that brings together tender fish and a robust blend of spices, creating a comforting seafood experience. This healthy Indian recipe is perfect for a quick yet satisfying meal, bursting with authentic flavors and vibrant colors.

Fish Kadai Masala
30 minutes
Difficulty: Medium
Indian
320 kcal

Ingredients

  • Fish fillets (such as cod or tilapia) - 300 grams
  • Onion - 1 medium, finely chopped
  • Tomato - 1 medium, chopped
  • Green chili - 1, slit
  • Ginger-garlic paste - 1 tablespoon
  • Kadai masala (coriander seeds, cumin seeds, black pepper, and dried red chilies) - 2 teaspoons
  • Turmeric powder - 1/2 teaspoon
  • Red chili powder - 1 teaspoon
  • Garam masala - 1/2 teaspoon
  • Mustard oil - 2 tablespoons
  • Fresh coriander leaves - a handful, chopped
  • Salt - to taste
  • Water - 1/2 cup

Steps

  1. Heat mustard oil in a kadai or deep frying pan over medium heat until it starts to smoke slightly.
  2. Add finely chopped onions and sauté until they turn golden brown.
  3. Stir in the ginger-garlic paste and slit green chili; sauté for another minute until fragrant.
  4. Add chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes soften and oil separates from the mixture.
  5. In a dry pan, lightly roast the kadai masala spices (coriander seeds, cumin seeds, black pepper, and dried red chilies) until aromatic, then grind them to a coarse powder.
  6. Add the ground kadai masala to the onion-tomato mixture and stir well.
  7. Gently place the fish fillets into the pan, coating them with the spice mixture. Add water and cover the pan, cooking for 10-12 minutes or until the fish is cooked through.
  8. Sprinkle garam masala on top and garnish with fresh coriander leaves before serving.

Nutrition

  • Calories: 320
  • Protein: 30 g
  • Carbs: 12 g
  • Fiber: 2 g
  • Sugar: 3 g
  • Sodium: 500 mg
  • Cholesterol: 70 mg
  • Total Fat: 18 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 16 g
  • Water: 0.4 L

Health Benefits

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

Tags

IndianHealthySeafood Dish