Kadai Fish Fry

Kadai Fish Fry is a spicy and flavorful Indian dish that features fish marinated in aromatic spices and pan-fried to perfection. This high-protein meal is perfect for a satisfying lunch and pairs well with rice or flatbread.

Ingredients

• Fish fillets (preferably tilapia or kingfish) - 300 grams
• Yogurt - 2 tablespoons
• Ginger-garlic paste - 1 tablespoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Salt - to taste
• Oil - for frying (approximately 3 tablespoons)
• Fresh coriander leaves - for garnish

Steps

1. In a bowl, combine yogurt, ginger-garlic paste, red chili powder, turmeric powder, coriander powder, cumin powder, garam masala, lemon juice, and salt to create a marinade.
2. Add the fish fillets to the marinade, ensuring they are well-coated, and let them marinate for at least 15 minutes.
3. Heat oil in a skillet over medium heat. Once hot, carefully place the marinated fish fillets in the skillet.
4. Cook the fish for about 4-5 minutes on each side or until golden brown and cooked through.
5. Remove the fish from the skillet and drain on paper towels to remove excess oil.
6. Garnish the fried fish with fresh coriander leaves and serve hot.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 5 g
• Fiber: 0 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 22 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

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

Tags