Kadai Fish Curry

Kadai Fish Curry is a flavorful and spicy Indian dish that showcases tender fish cooked in a rich, aromatic tomato and bell pepper gravy. This high-protein meal is perfect for a satisfying lunch, bringing authentic Indian flavors to your table.

Ingredients

• Fish fillets (like salmon or tilapia) - 300 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Bell pepper - 1 medium, diced
• Ginger-garlic paste - 1 tablespoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro - a handful, chopped
• Cooking oil - 2 tablespoons
• Salt - to taste
• Water - 1 cup

Steps

1. Heat oil in a kadai or deep pan over medium heat. Add cumin seeds and let them sizzle.
2. Add the chopped onions and sauté until they turn golden brown.
3. Stir in the ginger-garlic paste and cook for another 1-2 minutes until the raw smell disappears.
4. Add the pureed tomato and cook until the oil separates from the mixture.
5. Mix in the diced bell pepper and cook for 3-4 minutes until slightly softened.
6. Add coriander powder, turmeric powder, red chili powder, and salt; mix well and cook for 2 minutes.
7. Pour in the water and bring the mixture to a boil. Reduce heat and simmer for 5 minutes.
8. Gently add the fish fillets to the curry, ensuring they are submerged. Cook for 8-10 minutes until the fish is cooked through.
9. Sprinkle garam masala and chopped cilantro before serving. Stir gently and serve hot with rice or naan.

Nutrition

• Calories: 320
• Protein: 35 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 75 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

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

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