Fish Prawn Masala

Fish Prawn Masala is a delightful Indian seafood dish that combines tender fish and succulent prawns in a rich, spiced tomato gravy. This dish is not only packed with flavor but also offers a healthy dose of protein and essential nutrients.

Ingredients

• Fish fillets (white fish like cod or tilapia) - 200 grams
• Prawns (peeled and deveined) - 150 grams
• Onion (finely chopped) - 1 medium
• Tomato (pureed) - 1 large
• 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
• Fresh coriander leaves (chopped) - 2 tablespoons
• Coconut milk - 100 ml
• Vegetable oil - 2 tablespoons
• Salt - to taste

Steps

1. Heat vegetable oil in a pan over medium heat.
2. Add the chopped onions and sauté until they turn golden brown.
3. Stir in the ginger-garlic paste and green chili, cooking for another minute until fragrant.
4. Add the pureed tomato, turmeric powder, red chili powder, and coriander powder. Cook for 5-7 minutes until the mixture thickens.
5. Add the fish fillets and prawns to the pan, gently stirring to coat them in the masala.
6. Pour in the coconut milk and bring to a simmer. Cook for 5-7 minutes until the seafood is cooked through.
7. Sprinkle garam masala and salt to taste. Stir gently to combine.
8. Garnish with chopped coriander leaves and serve hot with steamed rice or roti.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 20 g
• Saturated Fat: 7 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

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

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