Mediterranean Diet Andhra Fish Pulusu

Indulge in a harmonious fusion of flavors with our Mediterranean Diet Andhra Fish Pulusu, a bold twist on a classic South Indian fish curry. This wholesome recipe combines the tangy, spicy essence of Andhra cuisine with the healthy flair of the Mediterranean diet, featuring olive oil, fresh parsley, and nutrient-packed ingredients. Succulent fish like tilapia or sea bass is simmered in a tamarind-infused curry, enhanced by aromatic mustard seeds, curry leaves, and a medley of warming spices. The addition of tomatoes and fresh herbs ties this dish together, making it a nutrient-rich, heart-friendly option. Serve this flavorful curry over brown rice or alongside whole grain bread for a satisfying, healthy meal that beautifully marries authenticity and modern diet principles.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams fresh fish (such as tilapia or sea bass)
• 2 tablespoons olive oil
• 1 teaspoon mustard seeds
• 10 leaves curry leaves
• 1 large, finely chopped onion
• 1 tablespoon ginger-garlic paste
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon coriander powder
• 2 medium, finely chopped ripe tomatoes
• 50 grams, soaked in warm water tamarind
• 500 ml water
• 1 teaspoon or to taste salt
• 1 handful, chopped fresh coriander leaves
• 1 handful, chopped (optional for Mediterranean touch) fresh parsley

Directions

Step 1

Clean and cut the fish into medium-sized pieces. Set aside.

Step 2

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

Step 3

Add curry leaves and sauté for a few seconds until aromatic.

Step 4

Add the finely chopped onion and sauté until golden brown.

Step 5

Stir in the ginger-garlic paste and cook for 2 minutes, ensuring the raw smell is gone.

Step 6

Add turmeric, red chili powder, and coriander powder. Mix well, cooking for another 2 minutes.

Step 7

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

Step 8

Extract tamarind juice from the soaked tamarind by pressing it in the water. Add this tamarind juice to the pan.

Step 9

Pour in the water and add salt. Bring the mixture to a gentle boil.

Step 10

Once the base is simmering, carefully add the fish pieces.

Step 11

Cover the pan and let the fish cook for about 10-12 minutes or until the fish is cooked through and the gravy thickens slightly.

Step 12

Turn off the heat, garnish with freshly chopped coriander leaves and parsley if using.

Step 13

Serve hot with brown rice or whole grain bread for a complete Mediterranean-inspired meal.

Nutrition Facts

Serving size	(1082.2g)

Amount per serving	% Daily Value*
Calories	579.0

Total Fat 31.2g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2428.1mg	0%
Total Carbohydrate 74.4g	0%
Dietary Fiber 12.0g	0%
Total Sugars 39.3g
Protein 8.9g	0%

Vitamin D 0IU	0%
Calcium 200.3mg	0%
Iron 6.0mg	0%
Potassium 1553.3mg	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: 45.7%

Protein: 5.8%

Carbs: 48.5%