Methi Fish Curry Rice

Methi Fish Curry Rice is a fragrant and flavorful dish that combines tender fish with the aromatic bitterness of fenugreek leaves, served over a bed of fluffy rice. This high-protein Indian dinner is not only delicious but also nutritious, making it a perfect meal for any time of the day.

Ingredients

• Fish fillets (like salmon or tilapia) - 300 grams
• Fresh methi (fenugreek leaves) - 50 grams
• Basmati rice - 1 cup (200 grams)
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger-garlic paste - 1 tablespoon
• Coconut milk - 200 ml
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Salt - to taste
• Cooking oil (like mustard or vegetable oil) - 2 tablespoons
• Fresh coriander leaves - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear and soak for 20 minutes. Drain and set aside.
2. In a pot, heat 1 tablespoon of oil over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onions and sauté until they turn golden brown.
4. Stir in the ginger-garlic paste and cook for another minute until fragrant.
5. Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes soften.
6. Pour in the coconut milk and bring the mixture to a simmer.
7. Carefully add the fish fillets and methi leaves to the curry. Cook for 10-12 minutes, or until the fish is cooked through and flakes easily.
8. While the curry is cooking, bring 2 cups of water to a boil in a separate pot. Add the soaked rice and a pinch of salt. Cover and cook on low heat for 15-18 minutes until the rice is fluffy and water is absorbed.
9. Once both the curry and rice are ready, serve the methi fish curry over a bed of rice, garnished with fresh coriander leaves.

Nutrition

• Calories: 550
• Protein: 35 g
• Carbs: 75 g
• Fiber: 3 g
• Sugar: g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein due to fish, promoting muscle health.
• Rich in omega-3 fatty acids, beneficial for heart health.
• Fenugreek leaves may help in controlling blood sugar levels.
• Coconut milk provides healthy fats and adds creaminess to the dish.

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