Heart-Healthy Fish Varuval

Dive into the bold and balanced flavors of Heart-Healthy Fish Varuval, a light yet satisfying South Indian-inspired dish that’s as nutritious as it is delicious. This recipe transforms firm white fish fillets, like cod or tilapia, into a vibrant medley of spices, including turmeric, coriander, and cumin, all enhanced by a zesty lemon marinade. Unlike traditional fried varuval, this version uses heart-friendly olive oil and incorporates sautéed onions, tomatoes, and fragrant curry leaves for depth and complexity. The dish comes together in under 45 minutes and is perfect served alongside steamed brown rice or whole-grain chapati for a wholesome, well-rounded meal. Elevate your weeknight dinners with this flavorful, nutritious twist on classic Fish Varuval!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Firm white fish fillets (such as cod or tilapia)
• 0.5 teaspoons Turmeric powder
• 1 tablespoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoons Black pepper
• 1 teaspoon Red chili powder
• 1 tablespoon Ginger-garlic paste
• 2 tablespoons Lemon juice
• 2 tablespoons Olive oil
• 0.5 teaspoons Salt
• 10 leaves Fresh curry leaves
• 0.5 teaspoons Mustard seeds
• 1 large Onion, thinly sliced
• 1 medium Tomato, finely chopped
• 2 tablespoons Fresh cilantro, chopped

Directions

Step 1

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

Step 2

Prepare a marinade by mixing together the turmeric powder, coriander powder, cumin powder, black pepper, red chili powder, ginger-garlic paste, lemon juice, and salt in a small bowl.

Step 3

Coat the fish fillets with the marinade, ensuring they are well-covered. Leave to marinate for at least 15 minutes.

Step 4

In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat. Add the fish fillets and cook them for about 5 minutes on each side or until they are cooked through and have a nice golden crust. Remove the fillets from the skillet and set them aside.

Step 5

In the same skillet, add the remaining tablespoon of olive oil. Add mustard seeds and let them crackle for a few seconds.

Step 6

Add the curry leaves and sliced onion to the skillet. Sauté until the onions become soft and translucent.

Step 7

Add the chopped tomatoes to the skillet and cook until they break down and blend well with the onions.

Step 8

Return the cooked fish fillets to the skillet. Gently coat them in the onion and tomato mixture. Cook for another 5 minutes, allowing the flavors to meld together.

Step 9

Remove from heat and garnish with freshly chopped cilantro before serving.

Step 10

Serve the Heart-Healthy Fish Varuval with steamed brown rice or whole grain chapati for a complete meal.

Nutrition Facts

Serving size	768.8 grams (768.8g)

Amount per serving	% Daily Value*
Calories	742

Total Fat 35.00g	45%
Saturated Fat 5.30g	27%
Polyunsaturated Fat 2.70g
Cholesterol 200mg	67%
Sodium 1455mg	63%
Total Carbohydrate 33.90g	12%
Dietary Fiber 8.90g	32%
Total Sugars 11.80g
Protein 77.80g	156%

Vitamin D 800IU	4000%
Calcium 214mg	16%
Iron 8mg	44%
Potassium 2055mg	44%

*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: 41.3%

Protein: 40.9%

Carbs: 17.8%