Kadai Fish

Kadai Fish is a flavorful Indian dish featuring tender fish cooked in a spicy, aromatic masala, perfect for a healthy lunch. This dish is vibrant with fresh vegetables and spices, making it a wholesome meal option.

Ingredients

• Fish fillets (such as tilapia or cod) - 300 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Bell pepper (capsicum) - 1 medium, diced
• Garlic - 4 cloves, minced
• Ginger - 1 inch, grated
• Green chilies - 2, slit
• Cilantro (coriander leaves) - 2 tablespoons, chopped
• Kadai masala powder - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Salt - to taste
• Oil (preferably mustard or vegetable oil) - 2 tablespoons
• Water - 100 milliliters

Steps

1. Heat oil in a kadai or a deep pan over medium heat.
2. Add chopped onions and sauté until they turn golden brown.
3. Stir in minced garlic, grated ginger, and slit green chilies; cook for 2 minutes until fragrant.
4. Add the chopped tomatoes and cook until they soften and start to break down.
5. Sprinkle in the turmeric powder, red chili powder, and kadai masala powder; mix well and cook for another 2 minutes.
6. Add the diced bell pepper and sauté for 3-4 minutes until they are slightly softened.
7. Gently place the fish fillets into the kadai, coating them with the masala mixture.
8. Pour in the water, cover, and simmer for 10-12 minutes, or until the fish is cooked through and flakes easily.
9. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.1 L

Health Benefits

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

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