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A classic Sindhi fish preparation where tender fish steaks are simmered in a fragrant green masala of cilantro, green chilies, and tomatoes. This dish is tangy, spicy, and comes together quickly for a delicious and authentic meal.
For 4 servings
Marinate Fish & Prepare Green Masala
Cook the Base Masala
Simmer the Gravy
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A classic Sindhi fish preparation where tender fish steaks are simmered in a fragrant green masala of cilantro, green chilies, and tomatoes. This dish is tangy, spicy, and comes together quickly for a delicious and authentic meal.
This indian recipe takes 50 minutes to prepare and yields 4 servings. At 361.21 calories per serving with 33.61g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Fish
Garnish and Serve
Add a few peeled and cubed potatoes to the gravy along with the water and cook until they are tender before adding the fish.
This same 'Seyal' masala base works wonderfully with prawns (jhinga). Adjust cooking time as prawns cook much faster, in about 3-4 minutes.
For a different kind of tang, you can substitute the lemon juice with 1 tablespoon of tamarind pulp, added along with the water.
For a richer, milder gravy, you can add 2-3 tablespoons of whisked yogurt or cashew paste after cooking the tomato puree.
Kingfish is an excellent source of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
This dish provides a significant amount of high-quality protein from the fish, essential for muscle building, tissue repair, and overall body function.
The green masala is packed with ingredients like garlic, ginger, and coriander, which are known for their antioxidant and anti-inflammatory properties that help strengthen the immune system.
Spices like ginger and cumin used in the curry are traditionally known to aid digestion, reduce bloating, and improve gut health.
Seyal Machi is a traditional dish from the Sindhi cuisine of the Indian subcontinent. The term 'Seyal' refers to a style of cooking where the main ingredient is slow-cooked in a gravy made with onions, tomatoes, and a distinct green masala of coriander, ginger, garlic, and green chilies.
The best fish are firm, white-fleshed varieties that hold their shape during cooking. Kingfish (Surmai) is a very popular choice. Other excellent options include Pomfret, Rohu, or even fillets of Sea Bass or Cod.
Yes, Seyal Machi can be very healthy. Fish is an excellent source of lean protein and heart-healthy omega-3 fatty acids. The masala contains beneficial ingredients like ginger, garlic, and turmeric. To make it healthier, you can control the amount of oil used in the preparation.
One serving of Seyal Machi (approximately 335g) contains an estimated 350-400 calories. This can vary based on the type of fish and the amount of oil used.
While fish curries are best enjoyed fresh, you can store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat to avoid breaking the fish.
To reduce the spiciness, you can stir in a tablespoon or two of plain yogurt or a splash of coconut milk at the end of cooking. A squeeze of lemon juice or a tiny pinch of sugar can also help balance the heat.