Whole30 Fish Varuval

Savor the bold, aromatic flavors of Whole30 Fish Varuval, a vibrant South Indian-inspired dish that's both healthy and irresistibly delicious. This paleo-friendly recipe features tender white fish fillets, perfectly seasoned with a fragrant blend of turmeric, cumin, coriander, and chili powder, then seared to golden perfection in coconut oil. Fresh curry leaves, garlic, ginger, and tomatoes create a spiced, savory sauce that envelops the fish in layers of richness. With just 20 minutes of prep and 25 minutes of cooking time, this gluten-free, dairy-free meal is perfect for busy weeknights or meal prep. Serve it alongside steamed vegetables or cauliflower rice for a wholesome, Whole30-compliant feast that's as nourishing as it is flavorful.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as tilapia or cod)
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 2 teaspoons ground coriander
• 1 teaspoon ground cumin
• 0.5 teaspoon freshly ground black pepper
• 1 teaspoon salt
• 2 tablespoons lemon juice
• 3 tablespoons coconut oil
• 1 medium onion (finely sliced)
• 1 large tomato (finely chopped)
• 15 leaves fresh curry leaves
• 4 cloves garlic cloves (minced)
• 1 inch piece fresh ginger (minced)
• 2 pieces green chilies (slit lengthwise)
• 2 tablespoons cilantro leaves (chopped)

Directions

Step 1

Rinse the fish fillets under cold water and pat dry with paper towels.

Step 2

In a small bowl, combine turmeric powder, red chili powder, coriander, cumin, black pepper, and salt. Mix these dry spices well.

Step 3

Rub both sides of the fish fillets with lemon juice. Then, coat the fish evenly with the spice mix. Let the fish marinate for about 15 minutes.

Step 4

Heat 2 tablespoons of coconut oil in a large non-stick skillet over medium heat. Add the marinated fish to the skillet in a single layer and sear each side for 4-5 minutes or until cooked through and golden. Remove the fish from the skillet and set aside.

Step 5

In the same skillet, add the remaining tablespoon of coconut oil. Add the sliced onions and sauté until golden brown, about 4-5 minutes.

Step 6

Add the minced garlic, minced ginger, green chilies, and curry leaves to the skillet. Sauté for another minute until the aroma of the spices fills the kitchen.

Step 7

Stir in the chopped tomato and cook until it softens and releases its juices, about 3-4 minutes.

Step 8

Return the seared fish to the skillet. Gently combine everything, ensuring the fish gets coated with the aromatic spice mixture. Let it cook together for another 2 minutes.

Step 9

Garnish the dish with chopped cilantro leaves before serving.

Step 10

Serve hot with steamed vegetables or cauliflower rice for a complete Whole30 meal.

Nutrition Facts

Serving size	(868.5g)

Amount per serving	% Daily Value*
Calories	937.4

Total Fat 50.2g	0%
Saturated Fat 36.6g	0%
Polyunsaturated Fat 0.7g
Cholesterol 228mg	0%
Sodium 2615.4mg	0%
Total Carbohydrate 39.4g	0%
Dietary Fiber 10.3g	0%
Total Sugars 13.5g
Protein 90.0g	0%

Vitamin D 464IU	0%
Calcium 256.2mg	0%
Iron 7.5mg	0%
Potassium 2574.8mg	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: 46.6%

Protein: 37.1%

Carbs: 16.3%