Indian Spiced Fish in Creamy Yoghurt Sauce

Dive into the vibrant flavors of India with this Indian Spiced Fish in Creamy Yoghurt Sauce, a dish that perfectly balances richness and spice. Tender fish fillets, marinated in zesty lemon juice and turmeric, are simmered in a silky, fragrant sauce made with garlic-ginger paste, warm Indian spices, and creamy yoghurt. The sauce, enhanced with the tang of tomatoes and aromatic garam masala, coats each bite with a burst of savory goodness. This one-pan recipe is quick to prepare, making it ideal for weeknight dinners while still feeling indulgently special. Serve it with steamed basmati rice or naan bread to soak up every drop of the luscious sauce. It's a wholesome, flavor-packed meal that’s sure to impress!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Fish fillets (such as cod, tilapia, or halibut)
• 200 grams Plain yoghurt
• 2 tablespoons Lemon juice
• 4 units Garlic cloves
• 1 inch Ginger
• 1 teaspoon Turmeric powder
• 1.5 teaspoons Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 2 tablespoons Vegetable oil or ghee
• 1 medium Onion
• 2 medium Tomatoes
• 2 tablespoons Fresh cilantro leaves
• 1 teaspoon Salt
• 100 milliliters Water

Directions

Step 1

Rinse the fish fillets and pat them dry with paper towels. Place them in a shallow bowl and season with 1 tablespoon of lemon juice, 1/2 teaspoon of turmeric powder, and a pinch of salt. Let them marinate for 15 minutes.

Step 2

In a blender or food processor, combine the garlic, ginger (peeled and chopped), and 2 tablespoons of water to create a smooth paste. Set aside.

Step 3

Finely chop the onion and tomatoes. Set them aside for cooking.

Step 4

In a large pan, heat the vegetable oil or ghee over medium heat. Add the chopped onion and sauté until golden brown, about 5-6 minutes.

Step 5

Add the ginger-garlic paste to the pan and cook for 1-2 minutes, stirring frequently until fragrant.

Step 6

Stir in the coriander powder, cumin powder, red chili powder, and the remaining 1/2 teaspoon of turmeric powder. Cook for 30 seconds to toast the spices.

Step 7

Add the chopped tomatoes and cook until they soften and the mixture forms a thick base, about 5 minutes.

Step 8

Lower the heat and gently stir in the plain yoghurt, ensuring it does not curdle. Continue to stir until the yoghurt is fully incorporated.

Step 9

Add 100 milliliters of water to the pan, then season with salt and garam masala. Bring the sauce to a gentle simmer.

Step 10

Place the marinated fish fillets into the pan, submerging them slightly in the sauce. Cover the pan and allow the fish to cook for 8-10 minutes, or until it turns opaque and flakes easily with a fork.

Step 11

Finish by sprinkling fresh cilantro leaves and a squeeze of the remaining lemon juice over the dish. Serve hot with steamed rice or warm naan bread.

Nutrition Facts

Serving size	(1326.6g)

Amount per serving	% Daily Value*
Calories	1002.9

Total Fat 44.4g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 275.3mg	0%
Sodium 2839.2mg	0%
Total Carbohydrate 49.3g	0%
Dietary Fiber 9.3g	0%
Total Sugars 24.0g
Protein 108.9g	0%

Vitamin D 1000IU	0%
Calcium 503.0mg	0%
Iron 8.2mg	0%
Potassium 3016.1mg	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: 38.7%

Protein: 42.2%

Carbs: 19.1%