Low Fat Andhra Fish Pulusu
Savor the bold, tangy flavors of **Low Fat Andhra Fish Pulusu**, a lighter take on the traditional South Indian delicacy. This aromatic fish curry combines tender white fish fillets with a zesty tamarind-based gravy, enhanced by earthy spices like cumin, fenugreek, and coriander. Perfectly spiced with red chili powder and fresh green chilies, this dish is balanced with the freshness of curry leaves and a hint of lemon. Prepared with just a tablespoon of low-fat cooking oil, it's a guilt-free indulgence that pairs beautifully with steamed rice. Ready in under 40 minutes, this nutritious and flavorful recipe is a must-try for quick weeknight dinners or a spicy seafood treat.
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Recipe Information
Ingredients
- 500 grams White fish fillets (such as tilapia or cod)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Lemon juice
- 0.5 teaspoon Mustard seeds
- 0.25 teaspoon Fenugreek seeds
- 10 leaves Curry leaves
- 1 medium (finely chopped) Onion
- 2 medium (finely chopped) Tomatoes
- 2 slit Green chilies
- 1 tablespoon Tamarind paste
- 1 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin powder
- 500 milliliters Water
- 1 tablespoon Low-fat cooking oil
- 2 tablespoons (chopped) Cilantro
Instructions
Clean the fish fillets and marinate with turmeric powder, 0.5 teaspoon of salt, and lemon juice for 15 minutes.
Heat 1 tablespoon of low-fat cooking oil in a non-stick pan over medium heat.
Add mustard seeds and fenugreek seeds, allowing them to splutter.
Add curry leaves, chopped onions, and green chilies. Sauté until the onions turn translucent.
Add finely chopped tomatoes and cook until they become soft.
Stir in red chili powder, coriander powder, cumin powder, and remaining salt. Mix well.
Add tamarind paste and water, and bring the mixture to a boil.
Gently add the marinated fish fillets to the boiling mixture.
Reduce heat to low, cover, and let it cook for about 10 minutes or until the fish is cooked through.
Garnish with chopped cilantro and serve hot with steamed rice.
Nutrition Facts
Calories |
639 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 285 mg | 95% | |
| Sodium | 2680 mg | 117% | |
| Total Carbohydrate | 34.8 g | 13% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 18.9 g | ||
| Protein | 108.5 g | 217% | |
| Vitamin D | 14.5 mcg | 72% | |
| Calcium | 199 mg | 15% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 2636 mg | 56% | |
*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.
