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+ servings

Fish Masala

Spicy Fish Masala is prepared with wild sole cooked in tomatoes and Indian spices.
5 from 6 votes
Prep Time10 mins
Cook Time20 mins
Course Main Course
Cuisine Indian
Diet Healthy, Paleo, Dairy-Free, Gluten-Free
Servings: 4 servings
Calories: 218kcal
Author: Nisha

Ingredients

for spice blend

for fish masala

Instructions

  • Using a coffee grinder, grind the dry spices along with the ginger and garlic. This is your masala.
  • Chop the tomatoes and set them aside.
  • Heat a dutch oven cast-iron pan on medium heat, once hot, add avocado oil. Add the masala mixture. Saute for 30 seconds, make sure the garlic doesn't burn.
  • Add the tomatoes. Stir.
  • Immediately add the tomato paste. Stir well.
  • Cover and cook on low-medium heat for 8 minutes until the tomatoes are cooked through.
  • In the meantime, prepare your fish. I used wild sole, alternatively, you can use cod, halibut, snapper, catfish. Any white fish will do.
  • Here is your tomato masala mixture, it should turn into a paste-like consistency. Add salt, turmeric powder, red chili powder, and coriander powder.
  • Add water. Stir. Bring the liquid mixture to a boil for about 1-2 minutes until slight bubbles form.
  • Now add the fish.
  • This is what you should have. Use a larger pan, but it's okay if they are a bit crowded.
  • Cover and cook the fish on low-medium heat for 10 minutes.
  • Once done, check with a fork to make sure the fish is cooked through. Add chat masala and garam masala.
  • Garnish with lots of fresh cilantro.

Nutrition

Calories: 218kcal | Carbohydrates: 8g | Protein: 23g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 77mg | Sodium: 870mg | Potassium: 625mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1004IU | Vitamin C: 16mg | Calcium: 71mg | Iron: 2mg
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