Heart-Healthy Andhra Fish Pulusu

Dive into the bold and vibrant flavors of South India with this Heart-Healthy Andhra Fish Pulusu, a tangy tamarind-based fish curry crafted for both taste and wellness. Featuring nutrient-rich fish like tilapia or salmon, this recipe swaps traditional oil for heart-friendly olive oil without compromising on the authentic Andhra essence. Aromatic curry leaves, mustard seeds, and a medley of spices like turmeric, coriander, and fenugreek create a deeply flavorful base, while the addition of tamarind pulp gives the dish its signature tang. Ready in just 45 minutes, this comforting curry is perfect served with steamed rice or millet for a wholesome, low-fat meal that’s packed with protein and omega-3s. Whether you’re looking to explore Andhra cuisine or need a heart-friendly dinner idea, this Andhra Fish Pulusu is a must-try!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Fish (preferably tilapia or salmon)
• 1 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Olive oil
• 1 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 1 Medium onion, finely chopped
• 2 Green chilies, slit
• 1 tablespoon Ginger-garlic paste
• 2 Tomatoes, finely chopped
• 3 tablespoons Tamarind pulp
• 1 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 1 pinch Fenugreek powder
• 3 cups Water
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Clean and cut the fish into medium-sized pieces. Marinate the fish pieces with 1/2 teaspoon turmeric powder and salt. Set aside for 10 minutes.

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 saute for a few seconds until fragrant.

Step 4

Add the chopped onions and green chilies. Saute until the onions turn golden brown.

Step 5

Stir in the ginger-garlic paste and saute for 1-2 minutes until the raw smell disappears.

Step 6

Add the chopped tomatoes and cook until they soften and the oil starts to separate.

Step 7

Mix in the tamarind pulp, red chili powder, coriander powder, remaining turmeric, and a pinch of fenugreek powder. Cook for another 2 minutes.

Step 8

Pour in 3 cups of water, stirring well. Bring the mixture to a boil.

Step 9

Gently add the marinated fish pieces to the simmering sauce. Cook for about 10-12 minutes or until the fish is cooked through.

Step 10

Adjust salt to taste and allow the curry to simmer for an additional 5 minutes on low heat.

Step 11

Garnish with chopped fresh coriander leaves before serving.

Step 12

Serve hot with steamed rice or millet as a wholesome, heart-healthy meal.

Nutrition Facts

Serving size	1232 grams (1232.0g)

Amount per serving	% Daily Value*
Calories	540

Total Fat 31.10g	40%
Saturated Fat 4.70g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2438mg	106%
Total Carbohydrate 65.20g	24%
Dietary Fiber 13.30g	48%
Total Sugars 37.10g
Protein 8.30g	17%

Vitamin D 0IU	0%
Calcium 191mg	15%
Iron 6mg	35%
Potassium 1470mg	31%

*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: 48.8%

Protein: 5.8%

Carbs: 45.4%