Fish Malai Curry

Fish Malai Curry is a creamy, aromatic dish that showcases tender fish simmered in a rich coconut milk sauce infused with spices. This healthy Indian seafood dish is perfect for a comforting meal, bursting with flavor and nutrition.

Ingredients

• Fish fillets (preferably salmon or cod) - 300 grams
• Coconut milk - 200 ml
• Onion (finely chopped) - 1 medium
• Tomato (pureed) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Green chili (slit) - 1
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Oil (preferably coconut or vegetable) - 2 tablespoons
• Salt - to taste
• Fresh cilantro (chopped) - for garnish

Steps

1. Heat oil in a pan over medium heat and add the chopped onion. Sauté until golden brown.
2. Add the ginger-garlic paste and slit green chili, cooking for another couple of minutes until fragrant.
3. Stir in the pureed tomato, turmeric, coriander, and cumin powder. Cook until the mixture thickens and oil starts to separate.
4. Pour in the coconut milk, mix well, and bring to a gentle simmer.
5. Add the fish fillets carefully, cover the pan, and let it cook for about 8-10 minutes or until the fish is cooked through.
6. Sprinkle garam masala and salt to taste. Stir gently and cook for an additional 2 minutes.
7. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 410
• Protein: 26 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 30 g
• Saturated Fat: 24 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

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

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