Low Sodium Andhra Fish Pulusu

Dive into the tangy, spiced flavors of *Low Sodium Andhra Fish Pulusu*, a healthier twist on the classic South Indian fish curry. This dish showcases tender pieces of Rohu or firm white fish simmered in a tamarind-infused broth, bursting with aromatic spices like fenugreek, mustard seeds, and curry leaves. Light on sodium yet rich in flavor, the recipe uses a salt substitute to cater to low-sodium diets without compromising on taste. The combination of turmeric, red chili, and coriander powders creates a deeply flavorful curry that pairs perfectly with steamed rice or wholesome millets. Ready in just 45 minutes, this wholesome seafood delight is ideal for anyone looking for a delicious, heart-healthy meal packed with bold Andhra-style flavors. Perfect for weeknights or casual gatherings, this dish is a must-try for curry lovers!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Fish (preferably Rohu or any firm white fish)
• 2 tablespoons Tamarind paste
• 1 large Onion, finely chopped
• 1 large Tomato, finely chopped
• 2 pieces Green chilies, slit
• 1 tablespoon Ginger-garlic paste
• 0.5 teaspoon Fenugreek seeds (methi)
• 0.5 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1.5 teaspoon Coriander powder
• 2 tablespoons Oil (preferably sesame oil)
• 2 tablespoons Fresh coriander leaves, chopped
• 1 teaspoon Salt substitute (optional)
• 2 cups Water

Directions

Step 1

Wash the fish pieces thoroughly and pat them dry with paper towels.

Step 2

In a mixing bowl, combine the tamarind paste with half a cup of water to create a thin liquid paste. Set aside.

Step 3

Heat oil in a large pan over medium heat. Add mustard seeds and let them splutter.

Step 4

Lower the heat and add fenugreek seeds. Allow them to become aromatic but be careful not to burn them.

Step 5

Add the curry leaves, onion, and green chilies. Sauté until the onions are translucent.

Step 6

Stir in the ginger-garlic paste and cook until the raw smell disappears.

Step 7

Add the chopped tomatoes and cook until they turn soft and mushy.

Step 8

Introduce the turmeric powder, red chili powder, and coriander powder. Stir the spices for a minute.

Step 9

Add the tamarind mixture and one and a half cups of water to the pan, stirring to combine all ingredients.

Step 10

Bring the curry sauce to a gentle boil, then lower the heat to a simmer.

Step 11

Gently place the fish pieces in the pan, ensuring they are submerged in the sauce.

Step 12

Cover the pan and let it cook on a low flame for about 10-12 minutes or until the fish is cooked through.

Step 13

Check the seasoning, adjusting with a salt substitute if desired for sodium-free needs.

Step 14

Once the fish is cooked, remove from heat and garnish with freshly chopped coriander leaves.

Step 15

Serve hot with steamed rice or millets.

Nutrition Facts

Serving size	(1425.8g)

Amount per serving	% Daily Value*
Calories	954.8

Total Fat 41.8g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 0g
Cholesterol 350mg	0%
Sodium 358.0mg	0%
Total Carbohydrate 50.9g	0%
Dietary Fiber 9.8g	0%
Total Sugars 30.9g
Protein 90.7g	0%

Vitamin D 500IU	0%
Calcium 416.0mg	0%
Iron 9.6mg	0%
Potassium 6377.4mg	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: 39.9%

Protein: 38.5%

Carbs: 21.6%