Kadai Masala Fish

Kadai Masala Fish is a flavorful Indian dish featuring tender fish cooked in a spicy and aromatic masala curated with fresh spices, bell peppers, and onions. This high-protein meal is perfect for a wholesome dinner, bringing the essence of Indian cuisine to your table.

Ingredients

• Fish fillets (cod or tilapia) - 300 grams
• Oil (cooking) - 2 tablespoons
• Onion (finely chopped) - 1 medium
• Bell pepper (sliced, any color) - 1 medium
• Tomato (chopped) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Kadai masala (store-bought or homemade) - 2 teaspoons
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves (for garnish) - a handful

Steps

1. Heat oil in a kadai or deep pan over medium heat.
2. Add the finely chopped onion and sauté until golden brown.
3. Stir in the ginger-garlic paste and cook for another minute until fragrant.
4. Add the sliced bell pepper and chopped tomato, cooking for about 5 minutes until soft.
5. Sprinkle in the turmeric powder, red chili powder, coriander powder, and salt, and mix well.
6. Add the fish fillets to the pan, gently coating them with the masala. Cook for about 4-5 minutes on each side until the fish is cooked through and flakes easily.
7. Sprinkle the garam masala over the dish and give it a gentle stir.
8. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

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

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