Fish Paatal

Fish Paatal is a flavorful and aromatic Indian seafood dish, featuring tender fish cooked in a rich coconut and tamarind sauce. This dish beautifully balances the sweetness of coconut with the tanginess of tamarind, making it a delightful experience for seafood lovers.

Ingredients

• Fish fillets (e.g., cod or tilapia) - 300 grams
• Coconut milk - 200 ml
• Tamarind paste - 1 tablespoon
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 4 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Curry leaves - 10 leaves
• Turmeric powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Salt - to taste
• Oil - 2 tablespoons
• Fresh coriander leaves - for garnish

Steps

1. Heat oil in a pan over medium heat and add the chopped onions. Sauté until golden brown.
2. Add the minced garlic, grated ginger, and green chili, and sauté for another minute until fragrant.
3. Stir in the chopped tomato, turmeric powder, red chili powder, coriander powder, and cumin powder. Cook until the tomatoes soften.
4. Add the coconut milk and tamarind paste, stirring well to combine. Bring to a gentle simmer.
5. Add the fish fillets to the pan, carefully submerging them in the sauce. Cook for 8-10 minutes, or until the fish is cooked through and flakes easily.
6. Add the curry leaves and salt to taste, stirring gently. Allow to cook for an additional 2 minutes.
7. Remove from heat and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 550 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 10 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids, which are beneficial for heart health.
• Coconut milk provides healthy fats and is lactose-free.

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