FISH CUTIETS RECIPE
Fish cutlets are a delicious and nutritious option for a light meal or snack. They are made with flaked fish and mashed potatoes, flavored with aromatic Indian spices. This recipe is suitable for Indian weight loss diets as it is low in calories and high in protein. The cutlets are pan-fried to achieve a crispy exterior while keeping the inside moist and flavorful
INGREDIENTS
- 1 pound boneless fish fillets (such as cod or tilapia)
- 2 medium potatoes, boiled and mashed
- 1 small onion, finely chopped
- 2 green chilies, finely chopped
- 1/2 teaspoon ginger paste
- 1/2 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1/2 teaspoon cumin powder
- 1/2 teaspoon garam masala
- 1 tablespoon fresh coriander leaves, chopped
- Salt to taste
- 2 tablespoons vegetable oil for cooking
- Lemon wedges for serving
INSTRUCTIONS
Steam or poach the fish fillets until they are fully cooked. Once cooked, allow them to cool slightly and then flake them into small pieces using a fork.
In a mixing bowl, combine the mashed potatoes, flaked fish, chopped onion, green chilies, ginger paste, garlic paste, turmeric powder, red chili powder, cumin powder, garam masala, chopped coriander leaves, and salt. Mix well to combine all the ingredients.
Shape the mixture into small cutlets or patties. You can make them round or oval-shaped, according to your preference.
Heat oil in a non-stick skillet over medium heat.
Place the cutlets in the skillet and cook for about 4-5 minutes on each side or until they turn golden brown and crispy.
Once cooked, remove the cutlets from the skillet and place them on a paper towel-lined plate to absorb any excess oil.
Serve the fish cutlets hot with lemon wedges for squeezing over the top.
TIPS
- Use fresh fish fillets for the best taste and texture. You can use any white fish variety that is firm and mild in flavor.
- Make sure to remove any bones from the fish before flaking it.
- You can add additional vegetables like finely chopped bell peppers, carrots, or peas to the mixture for added flavor and nutrition.
- Adjust the spiciness according to your preference by increasing or decreasing the amount of red chili powder and green chilies.
- If you prefer a gluten-free version, you can substitute bread crumbs with gluten-free alternatives like crushed cornflakes or almond flour.
- Serve the fish cutlets as an appetizer or as a filling for sandwiches or wraps.
- To make the cutlets even healthier, you can bake them in the oven instead of pan-frying. Just brush them with a little oil and bake at 400°F (200°C) for about 15-20 minutes or until golden brown.
NUTRITION VALUE
- Calories: 150-200
- Protein: 15-20g
- Fat: 6-8g
- Carbohydrates: 10-15g
- Fiber: 2-3g
