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Tender fish pieces simmered in a tangy and aromatic tomato-onion gravy. This classic North Indian curry is packed with flavor from traditional Punjabi spices and is perfect with steamed rice or roti.
For 4 servings
Marinate the Fish
Shallow-Fry the Fish
Prepare the Gravy Base (Tadka)
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Tender fish pieces simmered in a tangy and aromatic tomato-onion gravy. This classic North Indian curry is packed with flavor from traditional Punjabi spices and is perfect with steamed rice or roti.
This punjabi recipe takes 55 minutes to prepare and yields 4 servings. At 394.72 calories per serving with 26.38g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Masala
Simmer the Curry
Garnish and Serve
For a richer, creamier gravy, add 2-3 tablespoons of fresh cream or a paste of 8-10 soaked cashews at the end of the cooking process.
Add some diced potatoes or bell peppers to the gravy before adding the fish to make it a more complete one-pot meal. Cook the vegetables until they are tender.
For a South Indian twist, you can substitute half of the water with coconut milk. This will give the curry a milder, slightly sweet, and creamy flavor profile.
The fish in this curry is a great source of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting a healthy heart.
Fish provides high-quality lean protein, essential for muscle repair, growth, and overall body function, keeping you full and satisfied.
The use of spices like turmeric (containing curcumin) and ginger lends natural anti-inflammatory properties to the dish, which can help combat chronic inflammation.
Spices like ajwain (carom seeds) and cumin are well-known in traditional medicine for their digestive properties, helping to prevent bloating and indigestion.
One serving of Punjabi Fish Curry contains approximately 350-450 calories, depending on the type of fish and amount of oil used. This estimate includes the fish and the gravy.
Yes, it can be very healthy. Fish is an excellent source of lean protein and omega-3 fatty acids. The spices used, like turmeric and ginger, have anti-inflammatory properties. To make it healthier, use minimal oil and serve it with whole-grain roti or brown rice.
Traditionally, freshwater fish like Rohu or Catla are used. However, any firm, white-fleshed fish works well. Good options include cod, tilapia, kingfish (surmai), or pomfret. Avoid delicate fish that might fall apart easily.
While mustard oil provides the authentic Punjabi flavor, you can substitute it with any neutral vegetable oil like sunflower or canola oil. If using mustard oil, ensure you heat it until it's lightly smoking to remove its pungent taste.
If the gravy is too thin, simmer it uncovered for a few more minutes to allow some water to evaporate. If it's too thick, simply add a splash of hot water and stir gently until you reach the desired consistency.
Store leftover fish curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat to prevent the fish from breaking apart.