Low Fat Fish Varuval
Dive into the bold and aromatic flavors of **Low Fat Fish Varuval**, a healthier twist on the classic South Indian dish. This recipe combines tender white fish fillets with a medley of vibrant spices like turmeric, red chili powder, and coriander, perfectly balanced with the tanginess of fresh lemon juice. Cooked in just a tablespoon of coconut oil, the dish retains its authentic flavors while staying low in fat. A sizzling tempering of mustard seeds and curry leaves enhances the aroma, while a luscious tomato-onion base adds depth to the sauce. Ready in just 40 minutes, this guilt-free treat is perfect for weeknight dinners and pairs beautifully with steamed rice or flatbread. Packed with flavor and low on calories, this fish varuval is a must-try for seafood lovers seeking a healthy, spice-packed meal.
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Recipe Information
Ingredients
- 500 g White fish fillets
- 2 tbsp Lemon juice
- 0.5 tsp Turmeric powder
- 1 tsp Salt
- 1 tbsp Coconut oil
- 0.5 tsp Mustard seeds
- 1 large Onion
- 4 Garlic cloves
- 1 inch piece Ginger
- 2 medium Tomato
- 1 tsp Red chili powder
- 1 tsp Coriander powder
- 10 Curry leaves
- 0.5 cup Water
- 2 tbsp Cilantro
Instructions
Rinse the white fish fillets under cold water and pat dry with paper towels. Cut into medium-sized pieces.
In a bowl, marinate the fish pieces with 2 tablespoons of lemon juice, 0.5 teaspoon turmeric powder, and 1 teaspoon of salt. Set aside for 10 minutes.
Heat 1 tablespoon of coconut oil in a large non-stick pan over medium heat.
Add 0.5 teaspoon of mustard seeds to the hot oil. When they start to crackle, add the curry leaves.
Finely chop 1 large onion, mince 4 garlic cloves, and grate the 1-inch piece of ginger.
Add the chopped onion to the pan. Sauté until they become golden brown.
Add the minced garlic and grated ginger. Stir for 1-2 minutes until fragrant.
Chop the 2 medium tomatoes and add them to the pan. Cook until they become soft and pulpy.
Add 1 teaspoon of red chili powder and 1 teaspoon of coriander powder. Mix well.
Add 0.5 cup of water to the pan, stir, and bring to a gentle boil.
Gently place the marinated fish pieces into the pan. Cover the pan and let it cook for 10 minutes on low heat.
Check that the fish is cooked through and the sauce has thickened.
Garnish with 2 tablespoons of chopped cilantro before serving.
Serve hot with steamed rice or flatbread.
Nutrition Facts
Calories |
972 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.7 g | 32% | |
| Saturated Fat | 13.8 g | 69% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 5031 mg | 219% | |
| Total Carbohydrate | 74.8 g | 27% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 30.9 g | ||
| Protein | 112.5 g | 225% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 636 mg | 49% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 3532 mg | 75% | |
*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.
