Methi Fish

Methi Fish is a delightful Indian dish that combines the aromatic flavors of fenugreek leaves with tender fish, creating a uniquely flavorful experience. This high-protein meal is perfect for a nutritious lunch, offering a balance of spices and health benefits.

Methi Fish
30 minutes
Difficulty: Easy
Indian
320 kcal

Ingredients

  • Fish fillets (e.g., tilapia or cod) - 300 grams
  • Fresh methi (fenugreek) leaves - 50 grams
  • Onion - 1 medium, finely chopped
  • Tomato - 1 medium, finely chopped
  • Ginger-garlic paste - 1 tablespoon
  • Turmeric powder - 1/2 teaspoon
  • Red chili powder - 1 teaspoon
  • Coriander powder - 1 teaspoon
  • Cumin seeds - 1/2 teaspoon
  • Cooking oil - 2 tablespoons
  • Salt - to taste
  • Fresh coriander leaves - for garnish

Steps

  1. Wash and pat dry the fish fillets. Season them with salt, turmeric powder, and red chili powder. Set aside for 10 minutes.
  2. Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
  3. Add chopped onions and sauté until they turn golden brown.
  4. Stir in ginger-garlic paste and sauté for 1-2 minutes until the raw smell disappears.
  5. Add the chopped tomatoes and cook until they become soft and mushy.
  6. Mix in coriander powder and the remaining turmeric powder, cooking for another minute.
  7. Add the methi leaves to the pan and sauté until they wilt down, about 2-3 minutes.
  8. Carefully place the marinated fish fillets on top of the methi mixture. Cook covered for 5-7 minutes on low heat until the fish is cooked through.
  9. Gently turn the fish fillets halfway through cooking to ensure even cooking.
  10. Once the fish is cooked, remove from heat, garnish with fresh coriander leaves, and serve hot with steamed rice or roti.

Nutrition

  • Calories: 320
  • Protein: 28 g
  • Carbs: 12 g
  • Fiber: 3 g
  • Sugar: 4 g
  • Sodium: 350 mg
  • Cholesterol: 75 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.
  • Contains antioxidants from methi leaves, aiding in reducing inflammation.

Tags

IndianHigh ProteinLunch