This recipe is a great source of protein. It is also rich in omega-3 fatty acids and various vitamins and minerals such as vitamin A, vitamin C, iron, and calcium.
- 200g Rohu fish fillet, cut into pieces
- 2 medium-sized onions, finely chopped
- 2 medium-sized tomatoes, finely chopped
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1 teaspoon red chili powder
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 teaspoon garam masala powder
- 1 tablespoons oil
- Salt to taste
- 2 cups water
- Clean the Rohu fish thoroughly and pat dry with a paper towel.
- In a bowl, mix together the turmeric powder and salt to make a spice mix.
- Rub the spice mix on both sides of the fish pieces and let it marinate for 10-15 minutes.
- Heat the mustard oil in a pan over medium heat.
- Add the fish pieces to the pan and fry for about 3-4 minutes on each side, or until the fish is cooked through and golden brown.
- Heat the oil in a deep pan, and sauté the onions until they are golden brown
- Add the ginger and garlic paste, and sauté for another 2 minutes.
- Add the tomatoes and cook until they are soft and pulpy.
- Add the red chili powder, turmeric powder, cumin powder, coriander powder, garam masala powder, and salt, and cook for another 2 minutes.
- Add the Rohu fish pieces and gently mix with the spices.
- Add 2 cups of water and bring the stew to a boil.
- Reduce the heat and let the stew simmer for about 10-15 minutes until the fish is cooked through and the stew thickens.
- Garnish with fresh coriander leaves.
- Serving Size: 2
- Calories: 255Kcal
- Fat: 12g
- Protein: 39g