Directions:
- 1. Marinate the diced tilapia fillets with soy sauce, black pepper, and corn starch & chilli sauce; keep it aside for at least 30 mins.
- 2. Take a flat bottomed pan and drizzle some oil, let it warm up a little bit, and add the marinated fish pieces into it. Make sure it’s browning evenly.
- 3. Transfer them to a plate covered with a paper towel, so that it can absorb any unwanted oil from the fish.
- 4. Take a wok, heat some oil in med-hi and add the cumin seeds. Allow it to splutter, add the chopped green chillies and the sliced onions. Fry them until they turn golden brown.
- 5. Add the tomatoes, black pepper, chilli & coriander powder and sauté them for few more minutes until the mixture appears to be in a thick consistency.
- 6. Now add the fried fillets into this and mix them well in such a way that every piece is coated with the gravy.
- 7. Sprinkle some chopped cilantro and give it a rough stir.
- 8. This can be served with Chapathi, Roti or Naan (Indian Bread)
- Notes:
- 1. I used tilapia here; you can get creative with salmon, cod or any other fish of your choice.
- 2. If you don’t happened to brown the fish pieces by pan frying, you can also deep fry it.
- 3. I sometimes measure the ingredients at my eye level.
- 4. You can adjust the green chillies, chilli powder and black pepper according to your spice level.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 291.85 Kcal (1222 kJ) | ||
| Calories from fat | 151.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.78g | 26% | |
|---|---|---|---|
| Cholesterol | 65.25mg | 22% | |
| Sodium | 501.46mg | 21% | |
| Potassium | 508.45mg | 11% | |
| Total Carbs | 9.62g | 3% | |
| Sugars | 0.42g | 2% | |
| Dietary Fiber | 1.41g | 6% | |
| Protein | 27.54g | 55% | |
| Vitamin C | 3.1mg | 5% | |
| Iron | 2.4mg | 13% | |
| Calcium | 50.5mg | 5% | |
| Amount Per 100 g | |||
| Calories | 177.8 Kcal (744 kJ) | ||
| Calories from fat | 92.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.22g | 26% | |
|---|---|---|---|
| Cholesterol | 39.75mg | 22% | |
| Sodium | 305.49mg | 21% | |
| Potassium | 309.75mg | 11% | |
| Total Carbs | 5.86g | 3% | |
| Sugars | 0.26g | 2% | |
| Dietary Fiber | 0.86g | 6% | |
| Protein | 16.78g | 55% | |
| Vitamin C | 1.9mg | 5% | |
| Iron | 1.5mg | 13% | |
| Calcium | 30.8mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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