Punjabi Catla Fish Curry

Name: Punjabi Catla Fish Curry
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Ingredients: 120 Gm Catla; 3 Tbsp Chopped Onion; 2 Tbsp Chopped Tomato; 1 Tbsp Chopped Coriander Leaves; 1 Tsp Ginger Garlic Paste; 1/4 Tsp Garam Masala; 1/4 Tsp Coriander Powder; 1/4 Tsp Red Chilly Powder; 1/4 Tsp Turmeric Powder (Haldi); 1/4 Tsp Carom Seeds (Ajwain); 3/4 Tsp Salt; 1 Tbsp Oil; As Required Water

15 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 32%

Carbs 7%

Fats 61%

High Protein

Lactose Free

Gluten Free

Keto

Low Carb

This high protein, low carb, keto, gluten free and lactose free fish recipe is sure to stimulate your tastebuds. The popular non vegetarian punjabi recipe is a perfect lunch and dinner main course gravies dish. The savoury and flavorful recipe provides a boost of protein, vitamin d - (d2 + d3), calcium - and potassium (k) to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with bajra bhakri, roti, chapati with oil or butter naan.

Ingredients

120 Gm Catla
3 Tbsp Chopped Onion
2 Tbsp Chopped Tomato
1 Tbsp Chopped Coriander Leaves
1 Tsp Ginger Garlic Paste
1/4 Tsp Garam Masala
1/4 Tsp Coriander Powder
1/4 Tsp Red Chilly Powder
1/4 Tsp Turmeric Powder (Haldi)
1/4 Tsp Carom Seeds (Ajwain)
3/4 Tsp Salt
1 Tbsp Oil
As Required Water

Method

Pre Preparation

Step 1
Make paste from chopped onion
Step 2
Make puree from chopped tomato

Preparation

Step 1
Place catla fish pieces on a plate. Add red chilly powder, haldi, salt, ginger garlic paste, marinate the fish pieces in it and keep it aside for sometime
Step 2
Heat oil, shallow fry the fish pieces and flip and fry the fish on both the sides
Step 3
Heat oil and add onion puree, tomato puree, ginger garlic paste, red chilly powder, haldi, garam masala, coriander powder, salt and saute it well
Step 4
Add ajwain seeds and saute it well
Step 5
Add water and mix well
Step 6
Add the fried fish pieces and simmer
Step 7
Sprinkle chopped coriander leaves
Step 8
Serve it hot with rice

Healthy Twist

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

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Allergies

Turmeric

Red Chilli

Food Additives

Garlic

Tomato

Fish

Sea Foods

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(120gm)

Amount Per ServingCalories
kcal

139

% Daily Value ^*

Total Carbohydrate 2gm 0.8%

Dietary Fiber 1gm 3.8%

Protein 11gm 22.9%

Total Fat 9gm 11.7%

^*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)