Indian · Dinner
Fried Whole Fish Curry Style (Low-Chol)
Whole white fish is shallow-fried until the skin crisps, then simmered in a tomato-onion masala built on ginger, garlic, turmeric and chilli. Finished with curry leaves and a light yoghurt swirl instead of cream, it is served with steamed rice, balancing bright acidity against smoky chilli heat.
$6
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
478Calories
41.2gProtein
15.8gFat
41.6gCarbs
6.1gSugar
3.9gFiber
1145mgSodium
76mgChol
2.4gSat Fat
980mgPotassium
110mgCalcium
3.1mgIron
2.6mcgVitamin B12
14mgVitamin C
low-cholesterol
gluten-free
protein-rich
low-chol
Instructions
1
Prep
Pat the fish fillet dry, rub with turmeric, chili powder, salt and rice flour, coating both sides evenly, and let sit for 10 minutes.
2
Fry
Heat oil in a wide skillet over medium-high heat and shallow-fry the fillet 3–4 minutes per side until skin is crisp, golden, and flesh flakes easily.
3
Sweat
In the same skillet, sweat the onion over medium heat for 4 minutes until soft and translucent, scraping up any fish crumbs.
4
Bloom
Stir ginger-garlic paste, curry leaves, tomato, coriander, turmeric and chili powder into the skillet with water and simmer 8 minutes over medium-low heat until thick.
5
Plate
Slide the fried fish into the masala, warm through over low heat for 2 minutes, stir in yogurt off heat, and serve alongside rice with cilantro.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet, scored
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp chili-powder
- 1 tsp1 tsp salt
- 2 tbsp2 tbsp rice flour
- 2 tbsp2 tbsp vegetable-oil, for shallow-frying
- 11 onion
- 11 tomato
- 2 tsp2 tsp ginger-garlic-paste
- 16-20 curry leaves
- 1 tsp1 tsp coriander-ground
- 1/2 cup120ml water
- 4 tbsp4 tbsp plain-yogurt, low-fat
- 2 tbsp2 tbsp cilantro
- 1 cup196g white-rice-cooked, to serve
