Tilapia Mustard Curry

Name: Tilapia Mustard Curry
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2
Ingredients: 1 No. Tilapia; 2 Tbsp Chopped Onion; 1 Tbsp Mustard Powder; 2 No. Small Green Chilli; 1 Tsp Chopped Coriander Leaves; 1/2 Tsp Ginger Garlic Paste; 1/4 Tsp Turmeric Powder (Haldi); 1/4 Tsp Mustard Seeds (Rai); 1/4 Tsp Salt; 1 Tbsp Oil; As Required Water

15 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 40%

Carbs 4%

Fats 56%

Keto

Lactose Free

High Protein

Gluten Free

Low Carb

Paleo

Add a generous helping of this Bengali Tilapia Mustard Curry to make your lunch or dinner a memorable one. The goodness of nutrient-rich tilapia fish gives a great boost to your intake of vitamin D, protein, calcium, and iron. Being low carb, gluten-free, and lactose-free makes this a great choice for weight watchers and those on a keto or paleo diet. Teams perfectly with Rice or Bajra Bhakri.

Ingredients

1 No. Tilapia
2 Tbsp Chopped Onion
1 Tbsp Mustard Powder
2 No. Small Green Chilli
1 Tsp Chopped Coriander Leaves
1/2 Tsp Ginger Garlic Paste
1/4 Tsp Turmeric Powder (Haldi)
1/4 Tsp Mustard Seeds (Rai)
1/4 Tsp Salt
1 Tbsp Oil
As Required Water

Method

Pre Preparation

Step 1
Make a mustard paste

For Marination

Step 1
In a bowl, tilapia fish, add salt, haldi, marinate the fish, and keep it aside for some time

For Curry

Step 1
Add oil, rai, small green chilies, chopped onion, ginger garlic paste, salt, haldi saute it well
Step 2
Put the marinated fish and add water and let it simmer
Step 3
Add the mustard paste and flip the fish and cook it well on both sides
Step 4
Sprinkle chopped coriander leaves
Step 5
Serve it hot with rice

Healthy Twist

A Sprinkle of Black Sesame Seeds is an Excellent Source of Antioxidants & Helps Regulate Blood Pressure

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Allergies

Fish

Sea Foods

Mustard

Garlic

Food Additives

Turmeric

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(120gm)

Amount Per ServingCalories
kcal

141

% Daily Value ^*

Total Carbohydrate 1gm 0.5%

Dietary Fiber 0gm 1.7%

Protein 15gm 29.4%

Total Fat 8gm 10.9%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)