Heart-Healthy Andhra Fish Pulusu
Discover the delightful flavors of **Heart-Healthy Andhra Fish Pulusu**, a wholesome and nutritious take on the traditional South Indian fish curry. This recipe brings together tender fish—like tilapia or salmon—simmered in a tangy tamarind-based gravy, spiced with red chili, coriander, and a pinch of fenugreek for depth. Crafted with heart-health in mind, it uses olive oil instead of the typical fry-friendly oils and keeps the spice balance just right. The addition of curry leaves, mustard seeds, and fresh coriander infuses the dish with authentic Andhra aromas. Served best with steamed rice or millet, this under-30-minute recipe is perfect for a flavorful, guilt-free meal that's as kind to your heart as it is to your taste buds.
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Recipe Information
Ingredients
- 500 grams Fish (preferably tilapia or salmon)
- 1 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Olive oil
- 1 teaspoon Mustard seeds
- 10 leaves Curry leaves
- 1 Medium onion, finely chopped
- 2 Green chilies, slit
- 1 tablespoon Ginger-garlic paste
- 2 Tomatoes, finely chopped
- 3 tablespoons Tamarind pulp
- 1 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 1 pinch Fenugreek powder
- 3 cups Water
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Clean and cut the fish into medium-sized pieces. Marinate the fish pieces with 1/2 teaspoon turmeric powder and salt. Set aside for 10 minutes.
Heat olive oil in a large pan over medium heat. Add mustard seeds and let them splutter.
Add curry leaves and saute for a few seconds until fragrant.
Add the chopped onions and green chilies. Saute until the onions turn golden brown.
Stir in the ginger-garlic paste and saute for 1-2 minutes until the raw smell disappears.
Add the chopped tomatoes and cook until they soften and the oil starts to separate.
Mix in the tamarind pulp, red chili powder, coriander powder, remaining turmeric, and a pinch of fenugreek powder. Cook for another 2 minutes.
Pour in 3 cups of water, stirring well. Bring the mixture to a boil.
Gently add the marinated fish pieces to the simmering sauce. Cook for about 10-12 minutes or until the fish is cooked through.
Adjust salt to taste and allow the curry to simmer for an additional 5 minutes on low heat.
Garnish with chopped fresh coriander leaves before serving.
Serve hot with steamed rice or millet as a wholesome, heart-healthy meal.
Nutrition Facts
Calories |
540 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2438 mg | 106% | |
| Total Carbohydrate | 65.2 g | 24% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 37.1 g | ||
| Protein | 8.3 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1470 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
