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Fish Pulimunchi Recipe | CraftMyMeals | CraftMyMeals

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Fish Pulimunchi

south_indianmediumnon-vegetariangluten-freedairy-freesoy-free

kosher

low-carb

high-protein

Fish Pulimunchi

Popularity

2.0

Taste Score:8/10

A fiery and tangy fish curry from the coastal region of Mangalore. 'Puli' means tamarind and 'Munchi' means chili, perfectly describing this dish's bold flavor profile. A thick, rich gravy made from roasted spices envelops tender fish steaks, best enjoyed with steamed rice or neer dosa.

Prep25m

Cook30m

Soak15m

Servings4

Serving:1 serving

374 cal

Ingredients

For 4 servings

600 g Kingfish Steaks (Cleaned and cut into 1-inch thick pieces)
25 g Tamarind (A lime-sized ball)
120 ml Warm Water (For soaking tamarind)
8 pcs Byadgi Red Chillies (Stems removed, for color and mild heat)
4 pcs Guntur Red Chillies (Stems removed, for heat (adjust to taste))
1.5 tbsp Coriander Seeds
1 tsp Cumin Seeds
0.25 tsp Fenugreek Seeds
0.5 tsp Black Peppercorns
1 medium Onion (Roughly chopped, for masala paste)
6 pcs Garlic Cloves
0.5 tsp Turmeric Powder
4 tbsp Coconut Oil (Divided use)
360 ml Water (For the gravy, adjust as needed)
1.25 tsp Salt (Or to taste)
0.5 tsp Mustard Seeds
1 sprig Curry Leaves

Nutrition per Serving

374

Calories

34g

Protein

17g

Carbs

Instructions

1
Prepare Tamarind & Roast Spices (Time: 10 mins)
- Soak the tamarind in 120 ml (1/2 cup) of warm water for 15 minutes. Squeeze well to extract all the pulp. Strain the liquid and discard the solids. Set the tamarind extract aside.
- In a dry pan over low-medium heat, roast the Byadgi and Guntur red chillies, coriander seeds, cumin seeds, fenugreek seeds, and black peppercorns for 2-3 minutes until they become fragrant. Be careful not to burn them.
- Remove the roasted spices from the pan and let them cool completely.
2
Sauté Aromatics & Grind Masala (Time: 10 mins)
- In the same pan, heat 1 tbsp of coconut oil. Add the roughly chopped medium onion and garlic cloves. Sauté for 4-5 minutes until the onion turns soft and translucent.
- In a high-speed blender, combine the cooled roasted spices, the sautéed onion-garlic mixture, turmeric powder, and the prepared tamarind extract.
- Grind to a very smooth, fine paste. Add a splash of water if needed to facilitate grinding.
3
Cook the Curry Base (Time: 12 mins)
- Heat 2 tbsp of coconut oil in a wide, heavy-bottomed pan or kadai over medium heat.

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25 min

263cal

7gprotein

About This Fish Pulimunchi Recipe

This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 373.52 calories per serving with 34.27g of protein, it's a moderately challenging recipe perfect for lunch or dinner.

21g

Fat

Fiber5g

Sodium829mg

Potassium918mg

Phosphorus400mg

Know more about our calculations

Add the finely chopped small onion and sauté for 3-4 minutes until it turns golden brown.

Add the ground masala paste to the pan. Cook for 8-10 minutes, stirring frequently, until the raw smell disappears and oil begins to separate from the masala.

Pour in 360 ml (1.5 cups) of water and add salt. Stir well and bring the gravy to a rolling boil.

Simmer the Fish (Time: 10 mins)

Once the gravy is boiling, reduce the heat to medium-low. Gently slide the fish steaks into the gravy, ensuring they are submerged.
Cover the pan and let it simmer for 8-10 minutes, or until the fish is cooked through. Avoid vigorous stirring; gently swirl the pan occasionally to prevent the fish from breaking.

Prepare the Tempering (Time: 3 mins)

While the fish simmers, heat the remaining 1 tbsp of coconut oil in a small tadka pan.
Add the mustard seeds and allow them to splutter completely.
Add the curry leaves and fry for a few seconds until they turn crisp.
Pour this hot tempering over the fish curry.

Rest and Serve

Turn off the heat, cover the pan, and let the curry rest for at least 15-20 minutes. This allows the flavors to meld and deepen.
Serve hot with steamed rice, neer dosa, or sannas.

Pro Tips

1For the most authentic flavor, use fresh coconut oil.
2Grinding the masala to a very fine, smooth paste is crucial for the gravy's silky texture.
3Do not overcook the fish; it should be just cooked through to remain tender and flaky.
4The curry's flavor deepens over time. It often tastes even better the next day.
5Adjust the number of Guntur chillies to control the spice level to your preference.
6Gently swirl the pan to mix the curry after adding fish, instead of using a spoon, to prevent the steaks from breaking.

Recipe Variations

Fish Type

Use other firm-fleshed fish like pomfret (manji), mackerel (bangude), sardines (boothai), or ladyfish (kane).

Milder Version

For a less intense curry, you can add 1/4 cup of thick coconut milk at the very end of cooking. Turn off the heat immediately after adding it and do not boil.

Vegetarian Version

Replace fish with paneer cubes or firm vegetables like mushrooms, cauliflower, or potatoes. Adjust the simmering time accordingly.

Health Benefits

❤️

Rich in Omega-3 Fatty Acids

Kingfish is packed with omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.

✨

Anti-inflammatory Properties

The curry is rich in spices like turmeric (containing curcumin), garlic, and chillies, all of which are known for their potent anti-inflammatory effects that help combat chronic diseases.

✨

Boosts Metabolism

The capsaicin in red chillies and piperine in black peppercorns can help give your metabolism a temporary boost, aiding in better digestion and calorie burning.

Frequently Asked Questions

What is Fish Pulimunchi?

Fish Pulimunchi is a traditional, fiery, and tangy fish curry from the Tulu Nadu region of coastal Karnataka, particularly Mangalore. The name translates to 'Tamarind-Chili' (Puli = Tamarind, Munchi = Chili), which are the two dominant flavors of this iconic dish.

Is Fish Pulimunchi very spicy?

Traditionally, yes, it is a spicy dish. The heat comes from Guntur chillies, while Byadgi chillies provide the vibrant red color. You can easily control the spice level by reducing the number of Guntur chillies or removing their seeds before roasting.

Can I make the masala paste in advance?

Absolutely. The masala paste can be prepared ahead of time and stored in an airtight container in the refrigerator for up to 3 days, or in the freezer for up to a month. This makes weekday preparation much quicker.

What is the best fish to use for Pulimunchi?

Firm-fleshed fish that hold their shape well are ideal. Kingfish (Surmai/Anjal) is a popular choice. Other great options include Pomfret (Manji), Mackerel (Bangude), and Sardines (Boothai).

Is Fish Pulimunchi healthy?

Yes, it can be a very healthy dish. Fish is an excellent source of lean protein and omega-3 fatty acids. The spices used, like turmeric, garlic, and pepper, have anti-inflammatory and antioxidant properties. Using coconut oil in moderation provides healthy fats.

How many calories are in one serving of Fish Pulimunchi?

A single serving of Fish Pulimunchi (approximately 333g) contains an estimated 480-550 calories. The exact count depends on the type of fish and the amount of oil used.