Tamil Nadu Chettinad Fish

Tamil Nadu Chettinad Fish is a flavorful and aromatic dish that showcases the rich culinary heritage of the Chettinad region. This gluten-free delight combines fresh fish with a spicy, roasted masala, offering a perfect balance of heat and depth of flavor.

Ingredients

• Fish fillets (e.g., tilapia or seer) - 300 grams
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger-garlic paste - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 2 teaspoons
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add curry leaves and chopped onions to the pan. Sauté until the onions turn golden brown.
3. Stir in the ginger-garlic paste and cook for 1-2 minutes until the raw smell disappears.
4. Add chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes soften and oil separates from the mixture.
5. Reduce the heat and add the fish fillets to the pan, carefully coating them with the spice mixture.
6. Cover and cook for 10-12 minutes until the fish is cooked through and flakes easily with a fork.
7. Sprinkle garam masala over the fish, mix gently, and cook for another 2 minutes.
8. Garnish with fresh coriander leaves and serve hot with steamed rice or gluten-free roti.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 22 g
• Saturated Fat: 18 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, supporting heart health.
• Contains antioxidants and anti-inflammatory properties from spices like turmeric and coriander.

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