Low Sodium Andhra Fish Pulusu
Delight in the bold flavors of coastal Andhra cuisine with this Low Sodium Andhra Fish Pulusu—a healthier twist on the classic fish curry. This tangy and aromatic dish features tender pieces of fish, such as Rohu or a firm white fish, simmered in a flavorful tamarind-based gravy infused with spices like turmeric, red chili powder, and coriander. Sauteed onions, tomatoes, and curry leaves add depth, while fenugreek seeds and mustard seeds impart a traditional South Indian essence. Perfect for those seeking a low-sodium diet, this recipe balances vibrant flavors without compromising on taste. Serve it hot with steamed rice or hearty millets for a satisfying, nutrient-packed meal that celebrates the essence of Andhra home cooking. Ideal for family dinners or an indulgent weekend treat, this dish is both wholesome and irresistibly delicious.
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Recipe Information
Ingredients
- 500 grams Fish (preferably Rohu or any firm white fish)
- 2 tablespoons Tamarind paste
- 1 large Onion, finely chopped
- 1 large Tomato, finely chopped
- 2 pieces Green chilies, slit
- 1 tablespoon Ginger-garlic paste
- 0.5 teaspoon Fenugreek seeds (methi)
- 0.5 teaspoon Mustard seeds
- 10 leaves Curry leaves
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1.5 teaspoon Coriander powder
- 2 tablespoons Oil (preferably sesame oil)
- 2 tablespoons Fresh coriander leaves, chopped
- 1 teaspoon Salt substitute (optional)
- 2 cups Water
Instructions
Wash the fish pieces thoroughly and pat them dry with paper towels.
In a mixing bowl, combine the tamarind paste with half a cup of water to create a thin liquid paste. Set aside.
Heat oil in a large pan over medium heat. Add mustard seeds and let them splutter.
Lower the heat and add fenugreek seeds. Allow them to become aromatic but be careful not to burn them.
Add the curry leaves, onion, and green chilies. Sauté until the onions are translucent.
Stir in the ginger-garlic paste and cook until the raw smell disappears.
Add the chopped tomatoes and cook until they turn soft and mushy.
Introduce the turmeric powder, red chili powder, and coriander powder. Stir the spices for a minute.
Add the tamarind mixture and one and a half cups of water to the pan, stirring to combine all ingredients.
Bring the curry sauce to a gentle boil, then lower the heat to a simmer.
Gently place the fish pieces in the pan, ensuring they are submerged in the sauce.
Cover the pan and let it cook on a low flame for about 10-12 minutes or until the fish is cooked through.
Check the seasoning, adjusting with a salt substitute if desired for sodium-free needs.
Once the fish is cooked, remove from heat and garnish with freshly chopped coriander leaves.
Serve hot with steamed rice or millets.
Nutrition Facts
Calories |
955 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.8 g | 54% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 358 mg | 16% | |
| Total Carbohydrate | 50.9 g | 19% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 30.9 g | ||
| Protein | 90.7 g | 181% | |
| Vitamin D | 12.5 mcg | 62% | |
| Calcium | 416 mg | 32% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 6377 mg | 136% | |
*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.
