High Protein Andhra Fish Pulusu
Experience the bold and tangy flavors of **High Protein Andhra Fish Pulusu**, a traditional South Indian fish curry that strikes the perfect balance between hearty and healthy. Made with tender pieces of fish like catfish or tilapia, this protein-rich dish is simmered in a spiced tamarind gravy bursting with aromatic ingredients like curry leaves, mustard seeds, and fenugreek. The blend of red chili powder, turmeric, and coriander powder enhances the authentic Andhra-style heat, while the addition of fresh onions, tomatoes, and ginger garlic paste creates a rich, layered curry. Perfectly paired with steamed rice, this soul-warming dish comes together in just 45 minutes, making it an ideal choice for a satisfying weeknight dinner. Packed with nutrients and flavor, Andhra Fish Pulusu is sure to become a favorite in your rotation of high-protein, wholesome recipes. Keywords: Andhra fish curry, protein-rich fish curry, tamarind fish gravy, South Indian recipe.
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Recipe Information
Ingredients
- 500 grams Fish (preferably catfish or tilapia)
- 1 teaspoon Turmeric powder
- 1.5 teaspoons Salt
- 2 teaspoons Red chili powder
- 2 tablespoons Tamarind paste
- 2 medium Onions, finely chopped
- 2 medium Tomatoes, chopped
- 1 tablespoon Ginger garlic paste
- 1 teaspoon Coriander powder
- 0.5 teaspoon Fenugreek seeds
- 0.5 teaspoon Mustard seeds
- 10 leaves Curry leaves
- 2 Green chilies, slit
- 3 tablespoons Coconut oil
- 500 ml Water
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Clean and wash the fish thoroughly. Marinate it with 0.5 teaspoon of turmeric powder and salt. Set aside for 10 minutes.
Heat 3 tablespoons of coconut oil in a large pan over medium heat. Add mustard seeds and fenugreek seeds. Once they start to splutter, add curry leaves and slit green chilies.
Add the chopped onions to the pan and sauté until they turn golden brown.
Stir in the ginger garlic paste and cook for another 1-2 minutes until the raw smell disappears.
Add chopped tomatoes and cook until they turn soft and the oil starts to separate.
Mix in the remaining turmeric powder, red chili powder, coriander powder, and salt. Sauté for about 2 minutes.
Add the tamarind paste and water, then bring the mixture to a boil.
Once the curry is boiling, gently add the marinated fish pieces. Lower the heat and let it simmer for 10-15 minutes until the fish is cooked through.
Check and adjust salt and spice levels as needed. Turn off the heat once the fish is tender and the flavors meld together.
Garnish with chopped coriander leaves before serving.
Serve hot with steamed rice or any Indian bread of your choice.
Nutrition Facts
Calories |
725 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.7 g | 57% | |
| Saturated Fat | 35.1 g | 176% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3624 mg | 158% | |
| Total Carbohydrate | 77.9 g | 28% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 39.5 g | ||
| Protein | 11.2 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1935 mg | 41% | |
*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.
