Creamy North Indian Fish Curry

May 25, 2023May 25, 20230 16
Creamy North Indian Fish Curry with Tilapia
in Seafood

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 large tilapia fillet , filet cut into 1 inch pieces
3 tablespoons vegetable oil
1/2 teaspoon mustard seeds
1/2 a small onion , finely chopped
4 large garlic cloves
1/2 inch ginger
2 hot green chili peppers , whole
1/2 teaspoon turmeric ( optional )
2 1/2 tablespoons tomato paste
water , as necessary
salt and pepper
1/2 teaspoon cumin powder
3/4 teaspoon coriander powder
1/4 teaspoon garam masala
1 teaspoon white vinegar ( I used red wine vinegar )
2 -3 tablespoons coconut cream
coriander leaves ( to garnish )

Nutrision Information

Servings Per Recipe
2-3
Calories
320
Sugar
4g
Fat
20g
North Indian cuisine is known for its bold flavors, aromatic spices, and rich curries. This creamy fish curry is a popular dish that is traditionally made with a variety of fish such as tilapia, cod, or salmon, cooked in a flavorful and creamy sauce made with tomatoes, onions, and coconut cream. This recipe is easy to make and can be enjoyed with rice or bread for a satisfying and healthy meal. The use of Indian spices provides a depth of flavor that is both fragrant and savory while the addition of coconut cream adds a creamy and nutty taste to the dish.

Instructions

1.In a large non-stick pan over medium heat, add 3 tablespoons of vegetable oil and let it heat up. Add 1/2 teaspoon mustard seeds and let them sputter.
2.Add 1/2 a small onion, finely chopped, and stir for 3-4 minutes or until the onions are translucent.
3.Add 4 large garlic cloves, 1/2 inch ginger, and 2 hot green chili peppers, whole. Stir until the onions start to turn brown.
4.Add 1/2 teaspoon turmeric (optional) and 2 1/2 tablespoons tomato paste. Cook for 2 minutes and add water as necessary.
5.Add salt, pepper, and 1/2 teaspoon cumin powder. Cook for 5 minutes.
6.Add 3/4 teaspoon coriander powder, 1/4 teaspoon garam masala, 1 teaspoon white vinegar (or red wine vinegar), and the tilapia fillet cut into 1 inch pieces. Mix and cook for 7-8 minutes.
7.Add 2-3 tablespoons coconut cream and cook for 2 minutes.
8.Garnish with coriander leaves and serve hot with rice or bread.

PROS

This creamy fish curry is a delicious and healthy meal that is easy to make.

The tilapia fish is low in fat and calories but high in protein and essential nutrients including vitamins B12 and D, phosphorus, and selenium.

The use of Indian spices such as turmeric, coriander, and garam masala provides a depth of flavor that is both aromatic and savory.

Coconut cream is a great dairy-free alternative to heavy cream and provides healthy fats, fiber, and iron.

CONS

Fish curry can be too spicy for some people.

Although tilapia is a healthy fish, it can sometimes have a muddy taste if not sourced from a reputable supplier.

Coconut cream is high in calories and fat, and should be consumed in moderation as part of a balanced diet.

HEALTH & BENEFITS

This creamy fish curry is a good source of protein, vitamins, and minerals, and can help support a healthy and balanced diet.
Tilapia fish is rich in omega-3 fatty acids which can help reduce inflammation, support heart health, and improve brain function.
Indian spices such as turmeric and coriander have also been linked to several health benefits including reducing inflammation, boosting immunity, and improving digestion.
Coconut cream contains healthy fats and fiber that can support heart health and digestion.

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