Fish Kathi

Fish Kathi is a flavorful and protein-packed Indian dish featuring marinated fish, grilled to perfection, and wrapped in a soft paratha. This dish combines the richness of spices with the freshness of seafood, making it a delightful meal for seafood lovers.

Ingredients

• White fish fillets (like cod or tilapia) - 300 grams
• Greek yogurt - 100 grams
• Ginger-garlic paste - 1 tablespoon
• Turmeric powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Lemon juice - 1 tablespoon
• Salt - to taste
• Vegetable oil - 2 tablespoons
• Whole wheat parathas - 2
• Onion - 1 medium, thinly sliced
• Cilantro leaves - a handful, chopped
• Green chilies - 1, sliced (optional)

Steps

1. In a bowl, combine Greek yogurt, ginger-garlic paste, turmeric powder, red chili powder, cumin powder, coriander powder, lemon juice, and salt to create the marinade.
2. Add the white fish fillets to the marinade and coat them well. Let it marinate for at least 15 minutes.
3. Heat 1 tablespoon of vegetable oil in a non-stick pan over medium heat. Add the marinated fish and cook for about 3-4 minutes on each side, or until cooked through and slightly charred. Remove from the pan and set aside.
4. In the same pan, add another tablespoon of oil and sauté the sliced onions until they are golden brown.
5. Warm the whole wheat parathas on a separate skillet or microwave until soft.
6. To assemble, place a piece of cooked fish on each paratha, top with sautéed onions, chopped cilantro, and sliced green chilies if desired. Roll the paratha tightly around the filling.
7. Serve the Fish Kathi warm with a side of mint chutney or yogurt.

Nutrition

• Calories: 410
• Protein: 30 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.4 L

Health Benefits

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

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