Fish Malabar

Fish Malabar is a rich and aromatic seafood dish from the coastal regions of India, featuring fish simmered in a coconut milk gravy with a blend of authentic spices. This delightful dish is perfect for those seeking a taste of Indian cuisine that showcases the freshness of seafood.

Ingredients

• Fish fillets (cod or tilapia) - 300 grams
• Coconut milk - 200 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger-garlic paste - 1 tablespoon
• Green chili - 1, slit
• Curry leaves - 10 leaves
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Cooking oil - 2 tablespoons
• Salt - to taste
• Fresh coriander - for garnish

Steps

1. Heat the cooking oil in a pan over medium heat. Add the chopped onion and sauté until translucent.
2. Stir in the ginger-garlic paste and green chili, cooking for an additional 1-2 minutes until fragrant.
3. Add the chopped tomato, turmeric, red chili powder, and coriander powder. Cook until the tomato softens and the oil separates.
4. Pour in the coconut milk and add the curry leaves. Bring to a gentle simmer.
5. Season with salt and add the fish fillets, cooking for about 8-10 minutes or until the fish is cooked through.
6. Sprinkle garam masala and lemon juice, stirring gently to combine. Cook for another 2 minutes.
7. Remove from heat and garnish with fresh coriander before serving.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 20 g
• Saturated Fat: 10 g
• Unsaturated Fat: 8 g
• Water: 0.3 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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