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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
Marinate the Fish
Shallow-Fry the Fish
Prepare the Masala Base
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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.
This indian recipe takes 50 minutes to prepare and yields 4 servings. At 348.21 calories per serving with 34.74g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Gravy
Combine and Finish
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.
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.
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.
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.
Fish provides high-quality lean protein, crucial for muscle repair, building new cells, and maintaining a healthy metabolism.
Spices like turmeric, cumin, and coriander contain powerful antioxidants and have anti-inflammatory properties that can help strengthen the immune system.
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.
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.
A single serving of Vaghareli Machhi (approximately 285g) contains around 350-400 calories. The exact count depends on the type of fish and the amount of oil used. Most calories come from the fish (protein and fats) and the oil.
This dish pairs beautifully with soft rotis (chapatis), parathas, or steamed basmati rice. A simple side salad of sliced onions and lemon wedges also complements the flavors well.
Store any leftover Vaghareli Machhi in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave. Avoid boiling it, as this can make the fish tough.
Absolutely. While Surmai is traditional, any firm, white-fleshed fish works well. Good alternatives include pomfret, cod, tilapia, or even basa fillets. Adjust cooking time based on the thickness of the fillets.