Low Sodium Fish Varuval

Dive into the vibrant and heart-healthy flavors of **Low Sodium Fish Varuval**, a South Indian-style dish that’s big on spice yet mindful of your sodium intake. This recipe features tender white fish fillets, marinated in a zesty blend of lemon juice, garlic, ginger, turmeric, and red chili powder, then pan-seared to perfection for a subtle char. Using aromatic curry leaves, mustard seeds, and fenugreek seeds, the dish builds complexity with the addition of golden onions and juicy tomatoes, creating a rich and flavorful base. Finished with a touch of fresh coriander, this low-sodium adaptation of a classic fish varuval pairs beautifully with steamed rice or rotis. Perfect for those seeking a lighter, yet authentically spiced Indian meal, this recipe is quick to prepare and ideal for a satisfying weeknight dinner.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Firm white fish fillets (e.g., tilapia or cod)
• 2 tablespoons Lemon juice
• 4 large Garlic cloves
• 1 inch piece Ginger
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 0.5 teaspoon Ground black pepper
• 10 leaves Curry leaves
• 0.25 teaspoon Fenugreek seeds
• 0.5 teaspoon Mustard seeds
• 2 tablespoons Olive oil or vegetable oil
• 1 medium, sliced Onion
• 1 medium, chopped Tomato
• 2 tablespoons, chopped Fresh coriander leaves

Directions

Step 1

Rinse the fish fillets and pat them dry with paper towels. Cut each fillet into medium-sized pieces.

Step 2

In a bowl, combine lemon juice, minced garlic, grated ginger, turmeric powder, red chili powder, and ground black pepper. Mix well to form a paste.

Step 3

Marinate the fish pieces with the spice paste, ensuring they are well coated. Let the marinated fish sit for at least 15 minutes.

Step 4

Heat the oil in a large non-stick pan over medium heat. Add the mustard seeds and fenugreek seeds, and allow them to splutter.

Step 5

Add the curry leaves, followed by the sliced onions. Sauté until the onions turn golden brown.

Step 6

Add the chopped tomato and cook until it becomes soft and blends well with the onion mixture.

Step 7

Carefully add the marinated fish pieces to the pan. Cook for about 3-4 minutes on each side, or until the fish is cooked through and has a slight char.

Step 8

Once the fish is cooked, garnish with freshly chopped coriander leaves.

Step 9

Serve hot with steamed rice or roti, enjoying the flavorful and aromatic Low Sodium Fish Varuval.

Nutrition Facts

Serving size	(781.4g)

Amount per serving	% Daily Value*
Calories	820.6

Total Fat 34.8g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 0.1g
Cholesterol 200mg	0%
Sodium 1414.6mg	0%
Total Carbohydrate 43.6g	0%
Dietary Fiber 6.8g	0%
Total Sugars 18.5g
Protein 89.9g	0%

Vitamin D 480IU	0%
Calcium 179.0mg	0%
Iron 4.9mg	0%
Potassium 2352.2mg	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: 37.0%

Protein: 42.4%

Carbs: 20.6%