HARIYALI MASALA FISH
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.
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Step 6
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.
