Fish Pulao

Fish Pulao is a fragrant and flavorful Indian rice dish that combines tender fish with aromatic spices and basmati rice, creating a delightful meal that's both satisfying and nutritious. This high-protein dish is perfect for a wholesome lunch or dinner, offering a unique twist on traditional pulao.

Ingredients

• Basmati rice - 1 cup
• Fish fillets (such as cod or tilapia) - 200 grams
• Onion - 1 medium, thinly sliced
• Tomato - 1 medium, chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Cilantro (coriander leaves) - 2 tablespoons, chopped
• Mint leaves - 2 tablespoons, chopped
• Cooking oil - 2 tablespoons
• Water - 2 cups
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Salt - to taste
• Lemon juice - 1 tablespoon

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. Heat oil in a large pan over medium heat. Add cumin seeds and let them splutter.
3. Add sliced onions and sauté until golden brown. Stir in minced garlic, grated ginger, and slit green chili, cooking for another 2 minutes.
4. Add chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes soften.
5. Cut the fish fillets into bite-sized pieces and add them to the pan. Cook for 5 minutes until the fish is opaque.
6. Add the soaked and drained basmati rice to the pan, gently mixing it with the fish and spices.
7. Pour in 2 cups of water, add garam masala, and adjust the salt if needed. Bring to a boil.
8. Once boiling, reduce the heat to low, cover the pan with a lid, and cook for 15-20 minutes until the rice is fully cooked and water is absorbed.
9. Remove from heat, sprinkle chopped cilantro and mint leaves on top, and drizzle with lemon juice.
10. Let it rest for 5 minutes before fluffing the rice with a fork and serving hot.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 65 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

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

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