Fish Sambar

Fish Sambar is a delicious and tangy South Indian dish featuring a blend of spices, lentils, and fresh fish, creating a unique seafood experience. This vegetarian take on a classic sambar is not only flavorful but also packed with nutrients.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Water - 500 ml
• Fresh fish (like tilapia or salmon) - 200 grams, cut into cubes
• Tamarind paste - 1 tablespoon
• Sambar powder - 2 tablespoons
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 8-10 leaves
• Vegetable oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Green chilies - 2, slit
• Coriander leaves - a handful, chopped
• Salt - to taste

Steps

1. Rinse the toor dal under cold water until the water runs clear, then soak in water for 15 minutes.
2. In a pressure cooker, add the soaked dal and 500 ml of water. Cook for 3-4 whistles or until soft. Mash it slightly and set aside.
3. In a large pan, heat vegetable oil over medium heat. Add mustard seeds and let them splutter.
4. Add the chopped onion and sauté until translucent. Then add the chopped tomato and green chilies, cooking until the tomatoes soften.
5. Stir in the turmeric powder and sambar powder, cooking for another 2-3 minutes until fragrant.
6. Add the tamarind paste and salt, followed by the cooked dal. Mix well, adjusting the consistency with water if necessary.
7. Add the fish cubes gently, ensuring they are submerged in the sambar. Cover and simmer for 10-15 minutes until the fish is cooked through.
8. In the last minute, add curry leaves and chopped coriander leaves for added flavor. Serve hot with rice or idli.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• Rich in protein from lentils and fish, supporting muscle health.
• Contains antioxidants from tomatoes and spices, promoting overall health.

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