Indian · Dinner
Fried Whole Fish Curry Style (High-Protein)
A white fish fillet is scored, marinated in turmeric, chili powder and lemon juice, then shallow-fried until crisp before simmering in a garlic-ginger tomato curry. Chickpeas and a boiled egg boost protein, finished with fresh cilantro and served hot.
$6
20 minsPrep
30 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
682Calories
63.1gProtein
31.4gFat
40.2gCarbs
7.9gSugar
9.2gFiber
673mgSodium
435mgChol
5.1gSat Fat
1580mgPotassium
185mgCalcium
7.2mgIron
3.1mcgVitamin B12
24mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Score the white fish fillet twice on each side and rub with turmeric, chili powder, lemon juice and salt; set aside.
2
Marinate
Let the fish sit at room temperature for 15 minutes.
3
Dredge
Coat the fillet lightly in chickpea flour, shaking off excess.
4
Fry
Heat vegetable oil in a wide frying pan over medium-high heat and shallow-fry the fish 3 to 4 minutes per side until the crust is deep golden and crisp; lift onto a plate.
5
Sauté
In the same pan over medium heat, sauté the onion 4 to 5 minutes until soft and light brown, then add garlic and ginger; cook 1 minute until fragrant.
6
Simmer
Add canned tomatoes, coriander, cumin and cayenne; simmer over medium-low heat 8 minutes until oil separates at the edges.
7
Simmer
Stir in chickpeas and water; simmer over low heat 5 minutes until sauce coats a spoon, then gently work in the fried fish.
8
Plate
Spoon curry and fish onto a plate, halve the boiled egg over the top, scatter with cilantro and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 18 oz818g white-fish, scored
- 1 tsp1 tsp turmeric-ground
- 2 tsp2 tsp chili-powder
- 2 tbsp2 tbsp lemon-juice
- 1/2 cup60g chickpea-gram-flour
- 6 tbsp6 tbsp vegetable-oil, for shallow-frying
- 1 cup150g onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1 cup120g, a quarter of a 14.5 oz can canned-tomatoes
- 2/3 cup120g chickpea-cooked
- 2 tsp2 tsp coriander-ground
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp cayenne
- 22 eggs, hard-boiled and peeled
- 4 tbsp4 tbsp cilantro
- salt, to taste
- 1/2 cup120ml water
