This is a brown colored curry that can be made spicy per your preference and can be used with any fish of your choice. I love cooking seafood. It does not take long to cook and can be made very flavorful. And, don’t forget that we need to eat fish 1-2 times a week. It goes very well with rice and whole wheat roti.
Per serving: 164 cals | 20 mg protein | 736 mg omega-3 fatty acids | 4g MUFA
Ingredients (4 servings)
1 lb cod fish fillets, cut into medium size pieces (2-2.5”)
½ onion, coarsely chopped *
4 large cloves of garlic
½ cup coriander/ cilantro leaves
½ tsp turmeric powder
½ tsp red chili powder
1/8 tsp tamarind paste
2 tbsp oil (canola)
Salt as needed
- Pass the garlic and coriander leaves through a mixer and make a garlic-coriander paste. Add a small amount of water to obtain paste consistency. Use half of this paste and store the remainder in a container and freeze it for future use for quick pan fried fish or shrimp or pulao. More ideas coming up. It might be difficult to make a paste with smaller amounts, hence make with the proportion that fits in your mixer and save the rest for later.
- Marinate the fish pieces with salt, turmeric powder and chili powder for about 10 minutes.
- Heat 1 tbsp oil in a saucepan. When its hot enough, add the onion and sauté for 2-3 minutes on medium heat. Then add the garlic-coriander paste and sauté for a minute.
- Add ½ cup of water and tamarind pulp. Let the curry simmer on low heat.
- In a pan, heat 1 tbsp of oil and pan fry the fish on medium heat. Fish cooks in no time so be careful. When one side is done, turn it over and let the other side cook as well. When both sides are brown transfer the pan fried pieces to the curry and let it boil just for a minute. Adjust the salt.
- Serve hot with rice or chapatti.
You can even add 1 tbsp of fresh coconut to the garlic-coriander paste. Another idea of serving would be to serve the pan fried fish and then pour the gravy over it.
* ½ yellow onion in the US = 1 medium size red onion in India