Fish Sarsowali

Fish Sarsowali is a delectable Indian seafood dish that features tender fish marinated in a blend of aromatic spices and herbs, cooked to perfection. This high-protein meal is both flavorful and nutritious, making it a delightful addition to any seafood lover's repertoire.

Ingredients

• Fish fillets (such as salmon or tilapia) - 300 grams
• Lemon juice - 2 tablespoons
• Turmeric powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Ginger-garlic paste - 1 tablespoon
• Fresh coriander leaves, chopped - 2 tablespoons
• Salt - to taste
• Olive oil - 2 tablespoons
• Onion, finely chopped - 1 medium
• Tomato, pureed - 1 medium
• Green chili, slitted - 1
• Water - 100 ml

Steps

1. In a bowl, mix lemon juice, turmeric powder, red chili powder, garam masala, ginger-garlic paste, and salt to create a marinade.
2. Add the fish fillets to the marinade, ensuring they are well coated. Let them marinate for at least 15 minutes.
3. Heat olive oil in a pan over medium heat. Add the chopped onion and sauté until golden brown.
4. Stir in the pureed tomato and cook for about 5 minutes until the oil starts to separate.
5. Add the slitted green chili and the marinated fish fillets to the pan. Gently cook for 5-7 minutes on each side or until the fish is cooked through and flaky.
6. Pour in 100 ml of water to create a light gravy, and simmer for an additional 2-3 minutes.
7. Garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.1 L

Health Benefits

• High in omega-3 fatty acids which support heart health.
• Rich in protein, promoting muscle growth and repair.

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