Coriander Fish | Hari Ghotra
4.8/5 rating (4 votes)

Coriander Fish

Thania Machchi

  • Heat Medium
  • Serves 4
  • Dietary Info LACTOSE-FREE DAIRY-FREE HEALTHY LOW-CALORIES WHEAT-FREE GLUTEN-FREE
  • Prep 5 mins
  • Marinade 15 mins
  • Cook 15 mins
                             

Fish dish cooked in a fresh coriander and chilli masala paste and flavoured with fenugreek and coriander seeds.

Hari says

This is a lovely way to cook fish and really get some wonderful Indian flavours working. The aromatics are subtle enough to still enjoy the fish. And the masala paste is fresh and fragrant made with green coriander leaves (and stalks) to product a unique paste.

Even trough there are some powerful spices at play the combination with the freshness of the masala paste works really well.

For this dish, I like to use thick, meaty chunks of white fish, which are marinated in turmeric. I like to finish this off with a good squeeze of lemon. 

  • Ingredients
  • Method

Marinade

  • 4-6 pieces of white fish, washed and dried
  • 1 tbsp turmeric powder
  • 1 tsp salt
  • 2 tbsp oil

Masala Paste

  • large handful of coriander with stalks, washed
  • 6 garlic cloves
  • 1 or 2 green chillis
  • 1 tbsp fenugreek seeds
  • 1 tbsp coriander seeds
  • 2 tomatoes, finely chopped

Garnish

  • 1 tbsp garam masala
  • 1 lemon

Marinade

  1. Sprinkle the fish with salt and turmeric powder and leave to marinade for 15 minutes.

Masala Paste

  1. In a blender grind the fresh coriander, garlic and green chillies to create a fragrant paste.
  2. Heat oil and shallow fry the marinated fish pieces, drain on kitchen paper and set to one side.
  3. While heating the oil in a pan, crush the fenugreek and coriander seeds in a pestle and mortar then add the powder to the pan for a few seconds until fragrant.
  4. Mix the masala paste into the pan and fry for 2-3 minutes.
  5. Add the chopped tomatoes and cook for 5-10 minutes until the tomatoes break down.
  6. Stir in a cup water and bring the sauce to the boil, then reduce the heat and place the fried fish slices into the sauce. Coat the fish and cook for 5 minutes until the fish is cooked through.

Garnish

  1. Check the seasoning and sprinkle with garam masala and a good squeeze of lemon then serve hot with rice.

Nutritional information

Typical values* per Serving
Calories217
Fat (g)9
of which saturates (g)1
Carbohydrates (g)17
of which sugars (g)1
Fibre (g)2
Protein (g)20
Salt (mg)696
*Based upon calculated values, supplied by myfitnesspal.com. The values here may not be 100% accurate because the recipes have not been professionally evaluated.

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“ Thank you for printing this recipe for my delicious Coriander Fish ”

Comments

Comments (2)

  • Hari Ghotra

    Hari Ghotra

    22 July 2015 at 20:30 |
    Hi Maya That's brilliant i'm so pleased you enjoyed it - a really fresh and healthy dish. Looking forward to hearing what you will try next. Thanks for your comments Hari

    reply

  • Maya Kemp

    Maya Kemp

    22 July 2015 at 20:14 |
    I made this at the weekend with the spicy potato wedges. Amazing! It's definitely on the regular meals list.

    reply

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Hari Ghotra