Fish Prawn Bhuna

Fish Prawn Bhuna is a flavorful Indian seafood dish featuring succulent fish and prawns cooked in a rich, aromatic spice blend. This healthy dish is perfect for seafood lovers looking to indulge in authentic Indian flavors while enjoying a nutritious meal.

Ingredients

• Fish fillets (e.g., cod or tilapia) - 200 grams
• Prawns (peeled and deveined) - 150 grams
• Onion (finely sliced) - 1 medium
• Tomato (chopped) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Green chili (slit) - 1
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard oil - 2 tablespoons
• Fresh coriander leaves (chopped) - 2 tablespoons
• Salt - to taste
• Lemon juice - 1 tablespoon

Steps

1. Heat mustard oil in a pan over medium heat until it shimmers.
2. Add cumin seeds and let them splutter for a few seconds.
3. Add the sliced onions and sauté until golden brown.
4. Stir in the ginger-garlic paste and green chili, cook for another 1-2 minutes until fragrant.
5. Add the chopped tomato and cook until it becomes soft and mushy.
6. Sprinkle turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for 2-3 minutes.
7. Add the fish fillets and prawns to the pan, gently stirring to coat them with the spice mix.
8. Cover and cook on low heat for about 8-10 minutes until the fish is cooked through and the prawns are pink and opaque.
9. Sprinkle garam masala and mix gently. Cook for another 2 minutes.
10. Remove from heat and drizzle with lemon juice. Garnish with fresh coriander leaves.
11. Serve hot with steamed rice or roti.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

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

Tags