Fish Patiyala

Fish Patiyala is a flavorful and aromatic seafood dish that combines tender fish with a rich and spicy gravy, perfect for rice or naan. This dish offers a delightful balance of spices and fresh ingredients, making it a must-try for seafood lovers.

Ingredients

• Fish fillets (preferably boneless) - 300 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Ginger-garlic paste - 1 tablespoon
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro (fresh coriander leaves) - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Cooking oil - 2 tablespoons
• Salt - to taste
• Water - 1 cup

Steps

1. Heat the cooking oil in a pan over medium heat. Add the chopped onions and sauté until they turn golden brown.
2. Stir in the ginger-garlic paste and green chili, cooking for another minute until fragrant.
3. Add the tomato puree, turmeric powder, red chili powder, coriander powder, and salt. Cook the mixture until the oil begins to separate from the masala, about 5-7 minutes.
4. Add the fish fillets to the pan, gently coating them with the masala. Cook for about 3-4 minutes on each side until the fish is cooked through.
5. Pour in the water and bring the mixture to a gentle simmer. Allow it to cook for an additional 5 minutes, letting the flavors meld.
6. Sprinkle garam masala and chopped cilantro over the dish. Drizzle with lemon juice before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 75 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 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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