Low Fat Fish Varuval

Experience the bold and zesty flavors of **Low Fat Fish Varuval**, a lighter take on the classic South Indian fish curry. This dish features succulent white fish fillets marinated in lemon juice, turmeric, and salt, then simmered in a fragrant medley of onions, tomatoes, garlic, ginger, and aromatic spices like red chili and coriander powder. Sautéed in just a tablespoon of heart-healthy coconut oil, this low-fat recipe bursts with authentic spices while remaining light on calories. The tempering of mustard seeds and curry leaves adds a traditional touch, and the rich, flavorful sauce pairs beautifully with steamed rice or warm flatbread. Ready in just 40 minutes, this healthy yet indulgent seafood recipe is perfect for weeknight dinners or family meals. Garnished with fresh cilantro, every bite promises an irresistible combination of tangy, spicy, and savory notes.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 g White fish fillets
• 2 tbsp Lemon juice
• 0.5 tsp Turmeric powder
• 1 tsp Salt
• 1 tbsp Coconut oil
• 0.5 tsp Mustard seeds
• 1 large Onion
• 4 Garlic cloves
• 1 inch piece Ginger
• 2 medium Tomato
• 1 tsp Red chili powder
• 1 tsp Coriander powder
• 10 Curry leaves
• 0.5 cup Water
• 2 tbsp Cilantro

Directions

Step 1

Rinse the white fish fillets under cold water and pat dry with paper towels. Cut into medium-sized pieces.

Step 2

In a bowl, marinate the fish pieces with 2 tablespoons of lemon juice, 0.5 teaspoon turmeric powder, and 1 teaspoon of salt. Set aside for 10 minutes.

Step 3

Heat 1 tablespoon of coconut oil in a large non-stick pan over medium heat.

Step 4

Add 0.5 teaspoon of mustard seeds to the hot oil. When they start to crackle, add the curry leaves.

Step 5

Finely chop 1 large onion, mince 4 garlic cloves, and grate the 1-inch piece of ginger.

Step 6

Add the chopped onion to the pan. Sauté until they become golden brown.

Step 7

Add the minced garlic and grated ginger. Stir for 1-2 minutes until fragrant.

Step 8

Chop the 2 medium tomatoes and add them to the pan. Cook until they become soft and pulpy.

Step 9

Add 1 teaspoon of red chili powder and 1 teaspoon of coriander powder. Mix well.

Step 10

Add 0.5 cup of water to the pan, stir, and bring to a gentle boil.

Step 11

Gently place the marinated fish pieces into the pan. Cover the pan and let it cook for 10 minutes on low heat.

Step 12

Check that the fish is cooked through and the sauce has thickened.

Step 13

Garnish with 2 tablespoons of chopped cilantro before serving.

Step 14

Serve hot with steamed rice or flatbread.

Nutrition Facts

Serving size	(1254.6g)

Amount per serving	% Daily Value*
Calories	971.6

Total Fat 24.7g	0%
Saturated Fat 13.8g	0%
Polyunsaturated Fat 0.4g
Cholesterol 250mg	0%
Sodium 5031.1mg	0%
Total Carbohydrate 74.8g	0%
Dietary Fiber 18.0g	0%
Total Sugars 30.9g
Protein 112.5g	0%

Vitamin D 1000IU	0%
Calcium 635.9mg	0%
Iron 10.4mg	0%
Potassium 3532.0mg	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: 22.9%

Protein: 46.3%

Carbs: 30.8%