Low Sodium Fish Varuval
Dive into the bold and aromatic flavors of **Low Sodium Fish Varuval**, a healthier twist on the traditional South Indian delicacy. This recipe highlights tender, flaky white fish fillets—like tilapia or cod—expertly marinated in fresh ginger, garlic, turmeric, and red chili powder for a burst of warmth and spice. The dish is brought to life with aromatic curry leaves, mustard seeds, and fenugreek seeds, sautéed to perfection alongside caramelized onions and juicy tomatoes. What sets this recipe apart is its low-sodium approach, relying on vibrant spices and natural ingredients to deliver mouthwatering flavor without added salt. This quick and easy dish, ready in under 45 minutes, is perfect served over steamed rice or paired with soft roti. Ideal for anyone seeking a wholesome, heart-healthy meal packed with authentic Indian flavors!
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Recipe Information
Ingredients
- 4 pieces Firm white fish fillets (e.g., tilapia or cod)
- 2 tablespoons Lemon juice
- 4 large Garlic cloves
- 1 inch piece Ginger
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 0.5 teaspoon Ground black pepper
- 10 leaves Curry leaves
- 0.25 teaspoon Fenugreek seeds
- 0.5 teaspoon Mustard seeds
- 2 tablespoons Olive oil or vegetable oil
- 1 medium, sliced Onion
- 1 medium, chopped Tomato
- 2 tablespoons, chopped Fresh coriander leaves
Instructions
Rinse the fish fillets and pat them dry with paper towels. Cut each fillet into medium-sized pieces.
In a bowl, combine lemon juice, minced garlic, grated ginger, turmeric powder, red chili powder, and ground black pepper. Mix well to form a paste.
Marinate the fish pieces with the spice paste, ensuring they are well coated. Let the marinated fish sit for at least 15 minutes.
Heat the oil in a large non-stick pan over medium heat. Add the mustard seeds and fenugreek seeds, and allow them to splutter.
Add the curry leaves, followed by the sliced onions. Sauté until the onions turn golden brown.
Add the chopped tomato and cook until it becomes soft and blends well with the onion mixture.
Carefully add the marinated fish pieces to the pan. Cook for about 3-4 minutes on each side, or until the fish is cooked through and has a slight char.
Once the fish is cooked, garnish with freshly chopped coriander leaves.
Serve hot with steamed rice or roti, enjoying the flavorful and aromatic Low Sodium Fish Varuval.
Nutrition Facts
Calories |
821 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.8 g | 45% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1415 mg | 62% | |
| Total Carbohydrate | 43.6 g | 16% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 18.5 g | ||
| Protein | 89.9 g | 180% | |
| Vitamin D | 12.0 mcg | 60% | |
| Calcium | 179 mg | 14% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 2352 mg | 50% | |
*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.
