Mediterranean Diet Andhra Fish Pulusu
Indulge in a flavorful fusion with Mediterranean Diet Andhra Fish Pulusu—where traditional South Indian flavors meet Mediterranean sensibilities. This wholesome recipe features succulent fish like tilapia or sea bass simmered in a tangy tamarind-based gravy, infused with aromatic spices like mustard seeds, curry leaves, and coriander powder. The use of heart-healthy olive oil and a touch of fresh parsley adds a Mediterranean flair to this classic Andhra dish, making it both nutritious and globally inspired. Ready in just 45 minutes, this dish is perfect served with brown rice or whole-grain bread, offering a robust, health-conscious meal for seafood lovers. Perfect for fans of fusion cooking and the Mediterranean diet!
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Recipe Information
Ingredients
- 500 grams fresh fish (such as tilapia or sea bass)
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 10 leaves curry leaves
- 1 large, finely chopped onion
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 2 medium, finely chopped ripe tomatoes
- 50 grams, soaked in warm water tamarind
- 500 ml water
- 1 teaspoon or to taste salt
- 1 handful, chopped fresh coriander leaves
- 1 handful, chopped (optional for Mediterranean touch) fresh parsley
Instructions
Clean and cut the fish into medium-sized pieces. Set aside.
Heat olive oil in a large pan over medium heat. Add mustard seeds and let them splutter.
Add curry leaves and sauté for a few seconds until aromatic.
Add the finely chopped onion and sauté until golden brown.
Stir in the ginger-garlic paste and cook for 2 minutes, ensuring the raw smell is gone.
Add turmeric, red chili powder, and coriander powder. Mix well, cooking for another 2 minutes.
Add the chopped tomatoes and cook until they are soft and mushy.
Extract tamarind juice from the soaked tamarind by pressing it in the water. Add this tamarind juice to the pan.
Pour in the water and add salt. Bring the mixture to a gentle boil.
Once the base is simmering, carefully add the fish pieces.
Cover the pan and let the fish cook for about 10-12 minutes or until the fish is cooked through and the gravy thickens slightly.
Turn off the heat, garnish with freshly chopped coriander leaves and parsley if using.
Serve hot with brown rice or whole grain bread for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
579 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2428 mg | 106% | |
| Total Carbohydrate | 74.4 g | 27% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 39.3 g | ||
| Protein | 8.9 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1553 mg | 33% | |
*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.
