FISH CURRY WITH QUINOA PILAF RECIPE
5/5
Fish Curry with Quinoa Pilaf is a healthy and wholesome dish that combines the goodness of fish and quinoa. The fish curry is prepared with a flavorful blend of spices, onions, tomatoes, and coconut milk, creating a rich and aromatic gravy. The quinoa pilaf complements the curry with its nutty flavor and fluffy texture. Quinoa is a nutritious grain that is high in protein, fiber, and essential nutrients. This dish is suitable for Indian weight loss diets as it is low in calories, rich in protein, and contains healthy fats.
INGREDIENTS
For the Fish Curry:
- 500 grams fish fillets (such as salmon, tilapia, or cod)
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 green chilies, slit lengthwise
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1/2 teaspoon cumin powder
- 1/2 teaspoon garam masala
- 1/2 cup coconut milk
- 2 tablespoons oil
- Salt to taste
- Fresh coriander leaves for garnish
For the Quinoa Pilaf:
- 1 cup quinoa, rinsed
- 1 and 3/4 cups water
- 1 small onion, finely chopped
- 1 carrot, finely chopped
- 1/2 cup peas
- 1/2 teaspoon cumin seeds
- 1 tablespoon oil
- Salt to taste
INSTRUCTIONS
Prepare the Fish Curry:
- Clean and cut the fish fillets into desired-size pieces. Set aside.
- Heat oil in a pan over medium heat.
- Add the chopped onions and green chilies. Sauté until the onions turn translucent.
- Add the ginger-garlic paste and cook for a minute until the raw smell disappears.
- Add the chopped tomatoes and cook until they become soft and mushy.
- Add turmeric powder, red chili powder, coriander powder, cumin powder, and salt. Mix well.
- Pour in the coconut milk and bring the curry to a gentle simmer.
- Add the fish pieces and cook for about 8-10 minutes or until the fish is cooked through and tender.
- Garnish with fresh coriander leaves.
Prepare the Quinoa Pilaf:
- Rinse the quinoa thoroughly under running water to remove any bitterness.
- Heat oil in a pan over medium heat.
- Add the cumin seeds and let them splutter.
- Add the chopped onions and sauté until they turn golden brown.
- Add the chopped carrots and peas. Cook for a few minutes until they are slightly tender.
- Add the rinsed quinoa and mix well.
- Pour in the water and season with salt.
- Bring the mixture to a boil, then reduce the heat to low, cover the pan, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed.
- Fluff the quinoa with a fork.
Serve:
- Serve the Fish Curry hot with Quinoa Pilaf on the side.
- Enjoy the flavorsome and nutritious combination of fish curry and quinoa.
TIPS
- Choose fish fillets that are firm and fresh for the best taste and texture.
- You can customize the spice level of the fish curry by adjusting the amount of red chili powder and green chilies according to your preference.
- Feel free to add other vegetables of your choice to the quinoa pilaf, such as bell peppers, corn, or green beans.
- You can replace coconut milk with low-fat yogurt or almond milk for a lighter version of the fish curry.
- Add a squeeze of lemon juice on top of the fish curry before serving for an extra tangy flavor.
NUTRITION VALUE
- Calories: Approximately 300-350 kcal
- Protein: 25-30 grams
- Carbohydrates: 25-30 grams
- Fat: 10-12 grams
- Fiber: 5-7 grams
