Fish Tikka Curry With Oil

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30 mins Cooking Time
4 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 29%
Carbs 11%
Fats 59%
Keto
Gluten Free
Low Carb

Up your protein, calcium and Iron game with this high protein, low carb, keto, zero trans fat and gluten free fish recipe. It is perfect main course meal.

Ingredients

For Fish Tikka
  • 200 Gm Surmai Fish
  • 1Tbsp Curd
  • 1.5 Tsp Bengal Gram (Besan) Flour
  • 1 Tsp Ginger Garlic Paste
  • 1/2 Tsp Corinader (Dhania) Powder
  • 1/2 Tsp Red Chilly Powder
  • 1/2 Tsp Lemon Juice
  • 1/4 Tsp Carom (Ajwain) Seeds
  • 1/4 Tsp Dry Mango Powder
  • 1/4 Tsp Black Pepper Powder
  • 1/4 Tsp Garam Masala
  • 1/8 Tsp Turmeric (Haldi) Powder
  • 1/2 Tsp Salt
  • 1 Tbsp Oil
For Fish Curry
  • 1/2 Cup Tomato (Chopped)
  • 1/2 Cup Onion (Chopped)
  • 1 Tsp Coriander (Chopped)
  • 1 Tsp Cream
  • 1 Tsp Coriander (Dhania) Seeds
  • 2 No. Cloves
  • 1 No. Bay Leaf
  • 1 No. Green Cardamom (Elaichi)
  • 1/2 Tsp Cumin (Jeera) Seeds
  • 1/2 Tsp Ginger Garlic Paste
  • 1/2 Tsp Red Chilly Powder
  • 1/2 Tsp Kasuri Methi
  • 1/2 Tsp Salt
  • 3 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Crush ajwain in powder form

For Marination
  • Step 1

    In a bowl take surmai pieces and add curd, ginger garlic paste, red chilly powder, haldi, dhania powder, garam masala, black pepper powder, dry mango powder, salt, lemon juice, besan, crushed ajwain and marinate well

  • Step 2

    Take a pan, heat oil and add the marinated surmai fish to the oil

  • Step 3

    Fry from both sides and keep it aside

For paste
  • Step 1

    In a heated pan add oil, jeera, dhania seeds, chopped onion, salt, chopped tomatoes, water as required and saute well

  • Step 2

    Blend the prepared mixture into a fine paste and keep it aside

Curry
  • Step 1

    In a heated pan add oil, bay leaf, cloves, green elaichi, ginger garlic paste and saute till raw smell goes

  • Step 2

    Now add red chilly powder and pour the prepared paste and mix well

  • Step 3

    Add water as required along with prepared fish tikkas and mix gently

  • Step 4

    Cover and cook for 3 4 mins and garnish with cream, kasuri methi and coriander leaves

  • Step 5

    Serve hot

twist
Healthy Twist

A Tsp of Kasuri Methi Superpower to Help Reduce Heart Problems & Curb Diabetes

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Allergies
Sea Foods
Red Chilli
Citrus Fruits
Lemon
Turmeric
Tomato
Cow Milk Protein
Lactose
Dairy Products
Chickpea Flour (Besan)
Garlic
Black Pepper
Fish
Curd And Buttermilk
Cheese
Food Colors
Food Additives
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(120gm)
Amount Per ServingCalories

kcal

181
% Daily Value *
Total Carbohydrate 5gm 1.7%
Dietary Fiber 2gm 7.5%
Protein 14gm 28.1%
Total Fat 12gm 15.1%

*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)

workout

How long would it take burn 181 kcals ?

  • Walking (3 mph ) 52 minutes
  • Running (6 mph ) 31 minutes
  • Bicycling 25 minutes

Values estimated based on person weighing 60 kgs.

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