HARIYALI MASALA FISH

HARIYALI MASALA FISH
Nidhi
by Nidhi
This pan fried fish in a green marinade is a classic dish that hails from the coastal regions of Maharashtra in Western India. The fish is infused in a fresh herb paste marinade and finished with a crust of semolina or rice flour. Perfect accompaniment to steamed rice and dal.

Serves: 4 people

Prep : 25 mins

Cooking : 20 mins

Health Hack: Fish is the most optimal source of Omega-3 and essential fatty acids. It also helps reduce inflammation and increase insulin sensitivity. Coriander is a great source of fibre and vitamin C.

Fresh Ingredients

  • Cod (or any white firm fish) - 500gms cut into medium pieces
  • Garlic - 5 large cloves
  • Ginger - 4cm piece
  • Green chilli - 2 whole
  • Fresh coriander - 50gms
  • Lemon juice - 1 ½ tbsp

Spices

  • Turmeric - 1 tsp
  • Semolina – enough for coating
  • Salt - to taste
  • Oil – few tablespoons for shallow frying

Cooking Instructions

  • Apply ½ tsp. salt, 1 tsp. turmeric and lemon juice to fish and set aside for 10mins.
  • To prepare the marinade, blend all the remaining ingredients i.e. fresh coriander, green chilli, garlic, ginger and salt to taste.
  • Apply the marinade to the fish kept aside and leave for another 15-20mins.
  • Take some semolina in a plate, add a little salt to season it and coat the marinated fish pieces with the flour.
  • For frying the fish, take some oil in a pan and heat it well. Coat the fish pieces as above and shallow fry in the pan. Fry well on both sides until it’s done.
  • Serve with boiled basmati rice and lentils of your choice.

Nutritional Info

Nutrition
Per Serving
Per 100 g
Energy (kcal)
220
164
Energy (kJ)
902
672
Carbs (g)
7
5
Protein (g)
27.2
22.2
Fat (g)
8.5
7
Sat. Fat (%)
0.8
0.6
Salt (g)
1.3
1.1
Fiber (g)
0.6
0.4

Handy Kitchen Tips

Turmeric can be applied to seafood to remove any unpleasant or fishy smell and it also has antibacterial properties.
Share

Leave a Comment

Your email address will not be published. Required fields are marked *

5 + eleven =