Kadai Fish Curry Fry

Kadai Fish Curry Fry is a flavorful and spicy dish that combines tender fish with a rich tomato-based gravy, perfect for a protein-packed supper. The vibrant spices and fresh ingredients create a delightful meal that is both satisfying and healthy.

Ingredients

• Fish fillets (preferably firm white fish) - 300 grams
• Onion (finely chopped) - 1 medium
• Tomatoes (pureed) - 2 medium
• Ginger-garlic paste - 1 tablespoon
• Green chilies (slit) - 2
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Curry leaves - 8-10 leaves
• Fresh coriander leaves (for garnish) - a handful
• Cooking oil - 2 tablespoons
• Salt - to taste
• Lemon juice - 1 tablespoon

Steps

1. Heat the cooking oil in a kadai or deep pan over medium heat.
2. Add mustard seeds and allow them to splutter, then add curry leaves and sauté for a few seconds.
3. Add the finely chopped onions and sauté until they turn golden brown.
4. Stir in the ginger-garlic paste and green chilies, cooking for another 2 minutes until fragrant.
5. Add the pureed tomatoes and cook for about 5-7 minutes, stirring occasionally until the oil separates from the mixture.
6. Incorporate the coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Mix well and cook for another 2-3 minutes.
7. Carefully add the fish fillets to the pan, gently coating them with the spice mixture. Cook for about 5-6 minutes on each side, or until the fish is cooked through and flakes easily.
8. Sprinkle garam masala over the fish and drizzle with lemon juice. Cook for another 1-2 minutes.
9. Garnish with fresh coriander leaves and serve hot with steamed rice or chapati.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

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

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