Vaghareli Machhi
A classic Parsi fish preparation where tender fish fillets are pan-fried and then simmered in a tangy and spicy onion-tomato masala. This flavorful dish comes together quickly and is perfect with rotis or steamed rice.
For 4 servings
5 steps. 30 minutes total.
- 1
Step 1
- a.Marinate the Fish
- b.In a mixing bowl, gently combine the fish fillets with 1 tbsp ginger-garlic paste, 1/2 tsp turmeric powder, 1 tsp red chili powder, 1 tsp salt, and the lemon juice.
- c.Ensure each piece is evenly coated without breaking the fillets.
- d.Set aside to marinate for at least 15-20 minutes at room temperature.
- 2
Step 2
- a.Shallow-Fry the Fish
- b.Heat 3 tablespoons of oil in a wide, non-stick pan over medium-high heat.
- c.Carefully place the marinated fish fillets in a single layer, ensuring not to overcrowd the pan. Fry in batches if necessary.
- d.Cook for 2-3 minutes per side until they are golden brown and about 80% cooked through.
- e.Gently remove the fish from the pan and set aside on a plate.
- 3
Step 3
- a.Prepare the Masala Base
- b.In the same pan, add the remaining 1 tablespoon of oil. Reduce the heat to medium.
- c.Add the mustard seeds and cumin seeds. Allow them to splutter for about 30 seconds.
- d.Add the finely chopped onions and slit green chilies. Sauté for 6-8 minutes, stirring occasionally, until the onions are soft and golden brown.
- e.Add the remaining 1 tbsp of ginger-garlic paste and cook for another minute until its raw aroma disappears.
- 4
Step 4
- a.Cook the Gravy
- b.Lower the heat and add the spice powders: remaining 1/4 tsp turmeric powder, 1/2 tsp red chili powder, coriander powder, and cumin powder. Stir for 30 seconds until fragrant.
- c.Pour in the tomato puree and add the remaining 1/2 tsp of salt. Mix well.
- d.Cook the masala for 7-9 minutes, stirring occasionally, until it thickens and you see oil separating from the edges.
- e.Add 1 cup (240ml) of warm water, stir to combine, and bring the gravy to a gentle simmer.
- 5
Step 5
- a.Combine and Finish
- b.Gently slide the fried fish fillets into the simmering gravy. Spoon some of the gravy over the fish to coat them.
- c.Cover the pan and let it cook on low heat for 5-7 minutes, allowing the fish to cook through and absorb the flavors.
- d.Turn off the heat. Sprinkle the garam masala and chopped coriander leaves over the top.
- e.Let the curry rest, covered, for 5 minutes before serving to allow the flavors to meld.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a firm-fleshed fish like surmai (kingfish), pomfret, or cod so it holds its shape in the gravy.
- 2Do not overcook the fish during the initial frying stage, as it will continue to cook in the masala.
- 3Be very gentle when adding the fish to the gravy and avoid vigorous stirring to prevent it from breaking apart.
- 4For a richer, creamier gravy, you can add 2-3 tablespoons of coconut milk along with the water.
- 5Ensure the onions are well-browned as this forms the sweet, flavorful base of the Parsi-style gravy.
Adapt it for your goals.
Spicier Version
Increase the amount of green chilies to 3-4 and add a pinch of black pepper powder along with the garam masala at the end.
Tangier FlavorTangier Flavor
Add 1 teaspoon of tamarind paste dissolved in a little warm water to the gravy for an extra tangy kick, a common variation in Parsi cuisine.
With PotatoesWith Potatoes
Add one small potato, peeled and thinly sliced, along with the onions. The potatoes will cook in the gravy and add extra substance to the dish.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
The fish in this dish is a prime source of omega-3s, which are essential for reducing inflammation, supporting cardiovascular health, and promoting brain function.
Excellent Source of Lean Protein
Fish provides high-quality lean protein, crucial for muscle repair, building new cells, and maintaining a healthy metabolism.
Boosts Immunity
Spices like turmeric, cumin, and coriander contain powerful antioxidants and have anti-inflammatory properties that can help strengthen the immune system.
Rich in Antioxidants
Tomatoes are rich in lycopene, a powerful antioxidant that helps protect cells from damage. Onions and garlic also contribute beneficial compounds that support overall health.
Frequently asked questions
Yes, Vaghareli Machhi can be a very healthy dish. Fish is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. The use of fresh tomatoes, onions, and spices adds vitamins and antioxidants. To make it healthier, use minimal oil for frying.