Fish Kathi Roll

Fish Kathi Roll is a flavorful Indian street food that combines marinated fish with fresh vegetables wrapped in a soft paratha. This dish is not only delicious but also offers a high-protein option for seafood lovers.

Ingredients

• Fish fillets (cod or tilapia) - 200 grams
• Yogurt - 2 tablespoons
• Ginger-garlic paste - 1 tablespoon
• Lemon juice - 1 tablespoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil - 2 tablespoons (for cooking fish)
• Whole wheat parathas - 2
• Onion (thinly sliced) - 1 small
• Cucumber (thinly sliced) - 1/2 medium
• Coriander leaves (chopped) - 2 tablespoons
• Green chutney - 2 tablespoons

Steps

1. In a bowl, mix yogurt, ginger-garlic paste, lemon juice, red chili powder, turmeric powder, garam masala, and salt to create a marinade.
2. Add the fish fillets to the marinade and coat well. Let it marinate for at least 15 minutes.
3. Heat 2 tablespoons of oil in a pan over medium heat. Cook the marinated fish for about 3-4 minutes on each side or until cooked through and flaky.
4. While the fish is cooking, warm the whole wheat parathas on a separate pan until soft.
5. Once the fish is cooked, remove it from the pan and break it into bite-sized pieces.
6. To assemble the Kathi Roll, place a warm paratha on a plate. Add a portion of the cooked fish, sliced onions, cucumber, and chopped coriander leaves.
7. Drizzle green chutney over the top and roll it tightly. Repeat for the second roll.
8. Serve immediately with extra chutney on the side.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

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

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