Indian · Dinner
Fried Whole Fish Curry Style (Low-Calorie)
Whole white fish fillet, lightly floured and shallow-fried in minimal oil, is simmered briefly in a spiced onion-tomato curry with turmeric, cumin and coriander. The fish stays crisp-edged while the sauce carries ginger, garlic and green chili. Served with steamed rice.
$5
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
372Calories
36.8gProtein
10.9gFat
33.6gCarbs
4.8gSugar
3.9gFiber
785mgSodium
92mgChol
1.8gSat Fat
890mgPotassium
75mgCalcium
2.6mgIron
1.9mcgVitamin B12
16mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Pat the fish dry, score lightly twice on each side, then rub with turmeric and salt; let sit 10 minutes.
2
Dredge
Dust the seasoned fillet evenly with rice flour on a plate, shaking off excess so only a thin coat remains.
3
Fry
Heat oil in a nonstick skillet over medium-high heat and fry the fillet for 3 minutes per side until golden-brown and crisp; lift onto a plate.
4
Saute
In the same skillet over medium heat, saute the onion, garlic and ginger for 4 minutes until soft and translucent; bloom the chili, turmeric, cumin, coriander and chili powder for 1 minute until fragrant.
5
Simmer
Add tomato and water to the skillet, simmer over medium-low heat for 8 minutes until the sauce thickens and coats the back of a spoon.
6
Finish
Slide the fried fillet back into the sauce with curry leaves, spooning sauce over the top, and simmer over low heat for 3 minutes.
7
Plate
Transfer the fish and sauce onto a plate beside the rice, squeeze over lemon juice and scatter cilantro before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet, whole small fillet, scored lightly
- 2 tsp2 tsp rice flour, for dusting
- 1/2 tsp1/2 tsp turmeric-ground, for the fish
- 1/2 tsp1/2 tsp salt, for the fish
- 4 tsp4 tsp vegetable oil, for shallow-frying
- 2/3 cup100g onion
- 4 cloves4 cloves garlic
- 11 inch (20g) ginger-fresh
- 22 small green chili-fresh, slit
- 1/2 tsp1/2 tsp turmeric-ground, for the curry
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp coriander-ground
- 1/2 tsp1/2 tsp chili-powder
- 5 oz140g tomato
- 1/2 cup120ml water
- 1212 curry-leaf leaves
- 1 tsp1 tsp lemon-juice
- 2 tbsp2 tbsp cilantro
- 2/3 cup130g white-rice-cooked, to serve
