Uttarakhand Fish Bhuna

Uttarakhand Fish Bhuna is a delightful vegetarian-inspired seafood dish that features rich spices and a medley of flavors, making it a standout in Indian cuisine. This recipe combines the essence of traditional Uttarakhand cooking with a unique twist, perfect for seafood lovers.

Ingredients

• Paneer - 200 grams
• Mustard oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 4 cloves, minced
• Ginger - 1 inch, grated
• Tomato - 1 large, pureed
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Green chilies - 2, slit
• Coriander leaves - a handful, chopped
• Water - 1/2 cup

Steps

1. Heat mustard oil in a pan until it starts to smoke. Reduce heat and add chopped onions, sauté until golden brown.
2. Add minced garlic and grated ginger, and sauté for another 2 minutes until fragrant.
3. Stir in the pureed tomato, turmeric, red chili powder, coriander powder, and salt. Cook until the oil separates from the mixture.
4. Add the paneer cubes and green chilies, gently mix, ensuring the paneer is coated with the spice mixture.
5. Pour in water and let it simmer for about 10 minutes on low heat, allowing the flavors to meld.
6. Finish with garam masala and chopped coriander leaves, stirring well. Cook for an additional 2 minutes.
7. Serve hot with steamed rice or Indian bread.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 40 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in protein from paneer, supporting muscle health.
• Contains antioxidants from tomatoes and spices, promoting overall health.

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