Whole30 Fish Varuval
Dive into bold flavors with this Whole30 Fish Varuval, a satisfying spin on a classic South Indian dish that’s perfect for clean eating. Tender white fish fillets like tilapia or cod are marinated in a fragrant blend of turmeric, red chili, coriander, and cumin before being seared to golden perfection in coconut oil. The magic continues with a savory sauté of onions, garlic, fresh ginger, curry leaves, and tomatoes, creating a rich, aromatic base that elevates the dish. Finished with a garnish of cilantro, this spicy and wholesome recipe pairs beautifully with steamed vegetables or cauliflower rice for a nourishing Whole30-approved meal packed with flavor. Ideal for those seeking a gluten-free, dairy-free, and paleo-friendly option, this quick fish curry bursts with warmth and freshness in every bite!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as tilapia or cod)
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 2 teaspoons ground coriander
- 1 teaspoon ground cumin
- 0.5 teaspoon freshly ground black pepper
- 1 teaspoon salt
- 2 tablespoons lemon juice
- 3 tablespoons coconut oil
- 1 medium onion (finely sliced)
- 1 large tomato (finely chopped)
- 15 leaves fresh curry leaves
- 4 cloves garlic cloves (minced)
- 1 inch piece fresh ginger (minced)
- 2 pieces green chilies (slit lengthwise)
- 2 tablespoons cilantro leaves (chopped)
Instructions
Rinse the fish fillets under cold water and pat dry with paper towels.
In a small bowl, combine turmeric powder, red chili powder, coriander, cumin, black pepper, and salt. Mix these dry spices well.
Rub both sides of the fish fillets with lemon juice. Then, coat the fish evenly with the spice mix. Let the fish marinate for about 15 minutes.
Heat 2 tablespoons of coconut oil in a large non-stick skillet over medium heat. Add the marinated fish to the skillet in a single layer and sear each side for 4-5 minutes or until cooked through and golden. Remove the fish from the skillet and set aside.
In the same skillet, add the remaining tablespoon of coconut oil. Add the sliced onions and sauté until golden brown, about 4-5 minutes.
Add the minced garlic, minced ginger, green chilies, and curry leaves to the skillet. Sauté for another minute until the aroma of the spices fills the kitchen.
Stir in the chopped tomato and cook until it softens and releases its juices, about 3-4 minutes.
Return the seared fish to the skillet. Gently combine everything, ensuring the fish gets coated with the aromatic spice mixture. Let it cook together for another 2 minutes.
Garnish the dish with chopped cilantro leaves before serving.
Serve hot with steamed vegetables or cauliflower rice for a complete Whole30 meal.
Nutrition Facts
Calories |
234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 555 mg | 24% | |
| Total Carbohydrate | 8.3 g | 3% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 3.1 g | ||
| Protein | 24.9 g | 50% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 42 mg | 3% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 683 mg | 15% | |
*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.
