Fish Masala
Spicy Fish Masala is prepared with wild sole cooked in tomatoes and Indian spices.
Diet Healthy, Paleo, Dairy-Free, Gluten-Free
Servings: 4 servings
Calories: 218kcal
Ingredients
for spice blend
- 4 cloves garlic
- 1 inch piece ginger
- 1 green cardamom
- 2 cloves
- 1/2 tsp fennel seeds
- 1 tsp cumin seeds
- 1-2 Indian green chilies
- 1/2 inch stick cinnamon
for fish masala
- all the blended spices
- 2 tbsp avocado oil
- 3 tomatoes finely chopped
- 2 tbsp tomato paste
- 1/2 tsp salt
- 1/3 tsp turmeric powder
- 1/4 tsp red chili powder
- 1 tsp coriander powder
- 1 cup water
- 1.4 - 1.5 pounds wild sole cod, halibut, snapper, catfish will work too
- 1/2 tsp garam masala
- garnish with fresh cilantro leaves
- 1 tsp chat masala I love MDH
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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