About the Recipe
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Ingredients
🧂 Ingredients
Main:
400g firm white fish (like tilapia, seer fish, kingfish, cod, or pomfret)
1 tbsp coconut oil or olive oil
1 onion, finely chopped
2 tomatoes, chopped
1 tbsp ginger-garlic paste
2 green chilies, slit
1 sprig curry leaves
Spices:
1 tsp turmeric powder
2 tsp red chili powder (adjust to taste)
1½ tsp coriander powder
½ tsp cumin powder
1 tsp garam masala
Salt, to taste
Base:
1 cup low-fat coconut milk (or ½ cup thick + ½ cup water)
1 tsp tamarind paste or juice of ½ lemon
Optional Protein Boost:
1 tbsp soaked chia seeds (mix in before serving)
OR add 50g boiled soya chunks to the curry for extra plant protein
Preparation
🔥 Instructions
Marinate the fish
Mix fish pieces with a pinch of turmeric, salt, and lemon juice.
Let sit for 15–20 minutes.
Prepare the masala base
Heat oil in a pan. Add curry leaves and green chilies.
Add onions and sauté until golden brown.
Add ginger-garlic paste and fry for a minute.
Add tomatoes and cook until they turn mushy.
Add the spices
Add turmeric, chili, coriander, and cumin powder.
Sauté until oil starts separating from the masala.
Add coconut milk & tamarind
Stir in coconut milk and tamarind paste.
Simmer on low heat for 5 minutes.
Cook the fish
Gently add marinated fish pieces.
Cover and simmer 7–10 minutes (until fish is cooked and tender).
Sprinkle garam masala and stir gently.
Finish and serve
Garnish with coriander leaves.
Optional: Mix in soaked chia seeds before serving for extra omega-3s.
🍽️ Serving Suggestions
Serve hot with brown rice, millet, or whole wheat rotis.
Add a side of steamed veggies or boiled eggs for a full protein meal.