Fish with Green Chilies

Dive into a symphony of spice and flavor with this vibrant Fish with Green Chilies recipe. Featuring tender fish fillets seared to golden perfection, this dish is brought to life with the bold heat of fresh green chilies and a rich, aromatic sauce made with onions, garlic, ginger, and tomatoes. A delicate balance of turmeric, cumin, and coriander enhances the savory base, while a fresh splash of lemon juice and chopped cilantro provide a bright, zesty finish. This one-pan, 40-minute recipe is perfect for weeknight dinners or entertaining guests. Pair it with steamed rice or warm flatbread to soak up every last drop of this irresistible spiced sauce. Perfect for lovers of spicy fish recipes and easy skillet meals, it's a fusion of bold flavors and comforting textures.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces Fresh fish fillets (e.g., tilapia, cod, or snapper)
• 6 pieces Green chilies (mild to medium spice, sliced lengthwise)
• 1 large Onion (thinly sliced)
• 2 medium Tomatoes (chopped)
• 4 cloves Garlic (minced)
• 1 tablespoon Ginger (grated)
• 1 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 2 tablespoons Fresh cilantro (chopped)
• 2 tablespoons Lemon juice
• 2 tablespoons Vegetable oil or olive oil
• 1 teaspoon Salt
• 0.5 cup Water

Directions

Step 1

Pat the fish fillets dry with paper towels and sprinkle with a pinch of salt and half the turmeric. Set aside to marinate for 10 minutes.

Step 2

Heat 1 tablespoon of oil in a non-stick skillet over medium-high heat. Sear the fish fillets for 1-2 minutes per side until lightly golden but not fully cooked. Remove and set aside.

Step 3

In the same skillet, add 1 tablespoon of oil and reduce the heat to medium. Add the sliced onions and sauté until soft and translucent, about 3-4 minutes.

Step 4

Add the minced garlic and grated ginger to the skillet and sauté for 1 minute until fragrant.

Step 5

Stir in the chopped tomatoes, remaining turmeric, coriander powder, cumin powder, and 1 teaspoon of salt. Cook for 5-6 minutes, stirring frequently, until the tomatoes break down into a thick paste.

Step 6

Add the sliced green chilies and cook for an additional 2-3 minutes, allowing their flavor to infuse the mixture.

Step 7

Pour in 1/2 cup of water and stir well. Bring the mixture to a gentle simmer.

Step 8

Carefully place the seared fish fillets back into the skillet, spooning some of the sauce over them. Cover and cook for 6-8 minutes, or until the fish is fully cooked and flaky.

Step 9

Turn off the heat and drizzle lemon juice over the fish. Garnish with chopped cilantro before serving.

Step 10

Serve hot with steamed rice or flatbread for a complete meal.

Nutrition Facts

Serving size	1096.7 grams (1096.7g)

Amount per serving	% Daily Value*
Calories	816

Total Fat 35.30g	45%
Saturated Fat 4.00g	20%
Polyunsaturated Fat 0.00g
Cholesterol 200mg	67%
Sodium 2631mg	114%
Total Carbohydrate 42.50g	15%
Dietary Fiber 10.60g	38%
Total Sugars 18.80g
Protein 90.50g	181%

Vitamin D 800IU	4000%
Calcium 181mg	14%
Iron 6mg	36%
Potassium 2886mg	61%

*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: 37.4%

Protein: 42.6%

Carbs: 20.0%