Heart-Healthy Fish Varuval
Transform your mealtime with the vibrant and wholesome "Heart-Healthy Fish Varuval," a tantalizing South Indian-inspired dish bursting with bold flavors and nutritious ingredients. This recipe features firm white fish fillets like cod or tilapia, marinated in a fragrant blend of turmeric, coriander, cumin, ginger-garlic paste, and a splash of zesty lemon juice, creating a heart-friendly, flavor-packed meal. The fish is pan-seared to golden perfection before being simmered with sautéed onions, juicy tomatoes, fresh curry leaves, and crackling mustard seeds for an irresistible medley of spices and textures. Garnished with fresh cilantro, this dish pairs beautifully with steamed brown rice or whole-grain chapati for a nourishing, balanced meal. Perfect for a quick weeknight dinner, "Heart-Healthy Fish Varuval" is rich in omega-3s and an excellent choice for those seeking bold flavors with a health-conscious twist.
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Recipe Information
Ingredients
- 4 pieces Firm white fish fillets (such as cod or tilapia)
- 0.5 teaspoons Turmeric powder
- 1 tablespoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoons Black pepper
- 1 teaspoon Red chili powder
- 1 tablespoon Ginger-garlic paste
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 0.5 teaspoons Salt
- 10 leaves Fresh curry leaves
- 0.5 teaspoons Mustard seeds
- 1 large Onion, thinly sliced
- 1 medium Tomato, finely chopped
- 2 tablespoons Fresh cilantro, chopped
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels.
Prepare a marinade by mixing together the turmeric powder, coriander powder, cumin powder, black pepper, red chili powder, ginger-garlic paste, lemon juice, and salt in a small bowl.
Coat the fish fillets with the marinade, ensuring they are well-covered. Leave to marinate for at least 15 minutes.
In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat. Add the fish fillets and cook them for about 5 minutes on each side or until they are cooked through and have a nice golden crust. Remove the fillets from the skillet and set them aside.
In the same skillet, add the remaining tablespoon of olive oil. Add mustard seeds and let them crackle for a few seconds.
Add the curry leaves and sliced onion to the skillet. Sauté until the onions become soft and translucent.
Add the chopped tomatoes to the skillet and cook until they break down and blend well with the onions.
Return the cooked fish fillets to the skillet. Gently coat them in the onion and tomato mixture. Cook for another 5 minutes, allowing the flavors to meld together.
Remove from heat and garnish with freshly chopped cilantro before serving.
Serve the Heart-Healthy Fish Varuval with steamed brown rice or whole grain chapati for a complete meal.
Nutrition Facts
Calories |
742 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.0 g | 45% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1455 mg | 63% | |
| Total Carbohydrate | 33.9 g | 12% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 11.8 g | ||
| Protein | 77.8 g | 156% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 214 mg | 16% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2055 mg | 44% | |
*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.
