Methi Fish Curry

Methi Fish Curry is a flavorful and aromatic Indian dish featuring tender fish simmered in a spiced fenugreek-infused gravy. This gluten-free curry is perfect for a comforting dinner, served with rice or gluten-free bread.

Ingredients

• Fish fillets (preferably tilapia or cod) - 300 grams
• Fresh methi (fenugreek) leaves - 50 grams, chopped
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Ginger-garlic paste - 1 tablespoon
• Coconut milk - 200 ml
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Curry leaves - 8-10 leaves
• Vegetable oil - 2 tablespoons
• Salt - to taste
• Fresh cilantro - for garnish

Steps

1. Heat the vegetable oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add the finely chopped onion and sauté until it turns golden brown.
3. Stir in the ginger-garlic paste and cook for another minute until fragrant.
4. Add the pureed tomato, turmeric powder, red chili powder, coriander powder, and cumin powder. Cook for about 5-7 minutes until the oil separates from the mixture.
5. Stir in the chopped methi leaves and cook for 2-3 minutes until they wilt.
6. Pour in the coconut milk and bring the mixture to a gentle simmer.
7. Add the fish fillets to the curry, cover, and cook for 8-10 minutes until the fish is cooked through and flakes easily.
8. Season with salt to taste and add curry leaves.
9. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 22 g
• Saturated Fat: 8 g
• Unsaturated Fat: 14 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• Fenugreek leaves are high in antioxidants and may help regulate blood sugar levels.

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