High Protein Andhra Fish Pulusu

Dive into the bold, tangy flavors of **High Protein Andhra Fish Pulusu**, a traditional gem from South Indian cuisine that’s both nutritious and bursting with spice. This protein-rich fish curry showcases tender pieces of catfish or tilapia simmered in a luscious tamarind-based gravy, infused with aromatic spices like fenugreek, mustard seeds, and red chili powder. Coconut oil enhances its rich depth, while curry leaves and fresh coriander add an irresistible burst of freshness. Ready in only 45 minutes, this hearty dish pairs perfectly with steamed rice, making it an ideal choice for a comforting, wholesome meal that’s packed with authentic Andhra flavors. Perfect for fish lovers seeking a high-protein, gluten-free option, this recipe is a flavorful delight not to be missed!

Nutriscore Rating: 64/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Fish (preferably catfish or tilapia)
• 1 teaspoon Turmeric powder
• 1.5 teaspoons Salt
• 2 teaspoons Red chili powder
• 2 tablespoons Tamarind paste
• 2 medium Onions, finely chopped
• 2 medium Tomatoes, chopped
• 1 tablespoon Ginger garlic paste
• 1 teaspoon Coriander powder
• 0.5 teaspoon Fenugreek seeds
• 0.5 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 2 Green chilies, slit
• 3 tablespoons Coconut oil
• 500 ml Water
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Clean and wash the fish thoroughly. Marinate it with 0.5 teaspoon of turmeric powder and salt. Set aside for 10 minutes.

Step 2

Heat 3 tablespoons of coconut oil in a large pan over medium heat. Add mustard seeds and fenugreek seeds. Once they start to splutter, add curry leaves and slit green chilies.

Step 3

Add the chopped onions to the pan and sauté until they turn golden brown.

Step 4

Stir in the ginger garlic paste and cook for another 1-2 minutes until the raw smell disappears.

Step 5

Add chopped tomatoes and cook until they turn soft and the oil starts to separate.

Step 6

Mix in the remaining turmeric powder, red chili powder, coriander powder, and salt. Sauté for about 2 minutes.

Step 7

Add the tamarind paste and water, then bring the mixture to a boil.

Step 8

Once the curry is boiling, gently add the marinated fish pieces. Lower the heat and let it simmer for 10-15 minutes until the fish is cooked through.

Step 9

Check and adjust salt and spice levels as needed. Turn off the heat once the fish is tender and the flavors meld together.

Step 10

Garnish with chopped coriander leaves before serving.

Step 11

Serve hot with steamed rice or any Indian bread of your choice.

Nutrition Facts

Serving size	(1180.0g)

Amount per serving	% Daily Value*
Calories	725.1

Total Fat 44.7g	0%
Saturated Fat 35.1g	0%
Polyunsaturated Fat 0.7g
Cholesterol 0mg	0%
Sodium 3624.1mg	0%
Total Carbohydrate 77.9g	0%
Dietary Fiber 16.0g	0%
Total Sugars 39.5g
Protein 11.2g	0%

Vitamin D 0IU	0%
Calcium 232.0mg	0%
Iron 7.9mg	0%
Potassium 1934.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.0%

Protein: 5.9%

Carbs: 41.1%