Fish Puttu

Fish Puttu is a traditional South Indian dish that combines the nutritional benefits of seafood with the unique texture of steamed rice flour. It's a flavorful and healthy option, perfect for a protein-rich meal.

Ingredients

• Fish fillets (preferably cod or tilapia) - 250 grams
• Rice flour - 200 grams
• Coconut, grated - 100 grams
• Onion, finely chopped - 1 medium
• Green chilies, finely chopped - 2
• Ginger, grated - 1 tablespoon
• Garlic, minced - 2 cloves
• Mustard seeds - 1 teaspoon
• Curry leaves - a handful
• Salt - to taste
• Water - as needed

Steps

1. 1. Soak the rice flour in water for 10 minutes, then drain and mix with a pinch of salt and a little water to form a crumbly texture.
2. 2. In a pan, heat some oil and add mustard seeds. Once they splutter, add curry leaves, chopped onions, green chilies, ginger, and garlic. Sauté until the onions are translucent.
3. 3. Add the fish fillets to the pan, season with salt, and cook for about 5-7 minutes until the fish is cooked through. Allow it to cool slightly, then flake the fish into smaller pieces.
4. 4. In a mixing bowl, combine the flaked fish with grated coconut and the sautéed mixture. Mix well.
5. 5. Take a puttu maker or a steaming vessel and layer it with the rice flour mixture and the fish mixture alternately until filled.
6. 6. Steam for about 20 minutes until cooked through. Once done, carefully remove from the puttu maker.
7. 7. Serve hot with coconut chutney or pickle.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 45 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 5 g
• Unsaturated Fat: 5 g
• Water: 0.2 L

Health Benefits

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

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