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Vaghareli Machhi Recipe | CraftMyMeals | CraftMyMeals

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Vaghareli Machhi

indianmediumnon-vegetariangluten-freedairy-freenut-free

kosher

low-carb

high-protein

Vaghareli Machhi

Popularity

2.0

Taste Score:8/10

A classic Parsi fish preparation where tender fish fillets are pan-fried and then simmered in a tangy and spicy onion-tomato masala. This flavorful dish comes together quickly and is perfect with rotis or steamed rice.

Prep20m

Cook30m

Servings4

Serving:1 fillet

350 cal

Ingredients

For 4 servings

600 g Surmai Fillets (Also known as Kingfish. Cut into 2-inch pieces. Pomfret or Cod also work well.)
2 tbsp Ginger Garlic Paste (1 tbsp for marinade, 1 tbsp for gravy)
0.75 tsp Turmeric Powder (1/2 tsp for marinade, 1/4 tsp for gravy)
1.5 tsp Red Chili Powder (1 tsp for marinade, 1/2 tsp for gravy. Adjust to taste.)
1.5 tsp Salt (1 tsp for marinade, 1/2 tsp for gravy. Adjust to taste.)
1 tbsp Lemon Juice (Freshly squeezed)
4 tbsp Vegetable Oil (Divided for frying and for the gravy)
1 tsp Mustard Seeds
1 tsp Cumin Seeds
300 g Onion (About 2 medium onions, finely chopped)
2 piece Green Chili (Slit lengthwise)
250 g Tomato (About 2 medium tomatoes, pureed)
1.5 tsp Coriander Powder
1 tsp Cumin Powder
0.5 tsp Garam Masala
240 ml Water (About 1 cup, use warm water for best results)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)

Nutrition per Serving

350

Calories

35g

Protein

14g

Carbs

Instructions

1
Marinate the Fish
- In a mixing bowl, gently combine the fish fillets with 1 tbsp ginger-garlic paste, 1/2 tsp turmeric powder, 1 tsp red chili powder, 1 tsp salt, and the lemon juice.
- Ensure each piece is evenly coated without breaking the fillets.
- Set aside to marinate for at least 15-20 minutes at room temperature.
2
Shallow-Fry the Fish
- Heat 3 tablespoons of oil in a wide, non-stick pan over medium-high heat.
- Carefully place the marinated fish fillets in a single layer, ensuring not to overcrowd the pan. Fry in batches if necessary.
- Cook for 2-3 minutes per side until they are golden brown and about 80% cooked through.
- Gently remove the fish from the pan and set aside on a plate.
3
Prepare the Masala Base
- In the same pan, add the remaining 1 tablespoon of oil. Reduce the heat to medium.

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15 min

102cal

8gprotein

About This Vaghareli Machhi Recipe

This indian recipe takes 50 minutes to prepare and yields 4 servings. At 349.68 calories per serving with 34.75g of protein, it's a moderately challenging recipe perfect for lunch or dinner.

18g

Fat

Fiber4g

Sodium992mg

Potassium905mg

Phosphorus391mg

Know more about our calculations

Add the mustard seeds and cumin seeds. Allow them to splutter for about 30 seconds.

Add the finely chopped onions and slit green chilies. Sauté for 6-8 minutes, stirring occasionally, until the onions are soft and golden brown.

Add the remaining 1 tbsp of ginger-garlic paste and cook for another minute until its raw aroma disappears.

Cook the Gravy

Lower the heat and add the spice powders: remaining 1/4 tsp turmeric powder, 1/2 tsp red chili powder, coriander powder, and cumin powder. Stir for 30 seconds until fragrant.
Pour in the tomato puree and add the remaining 1/2 tsp of salt. Mix well.
Cook the masala for 7-9 minutes, stirring occasionally, until it thickens and you see oil separating from the edges.
Add 1 cup (240ml) of warm water, stir to combine, and bring the gravy to a gentle simmer.

Combine and Finish

Gently slide the fried fish fillets into the simmering gravy. Spoon some of the gravy over the fish to coat them.
Cover the pan and let it cook on low heat for 5-7 minutes, allowing the fish to cook through and absorb the flavors.
Turn off the heat. Sprinkle the garam masala and chopped coriander leaves over the top.
Let the curry rest, covered, for 5 minutes before serving to allow the flavors to meld.

Pro Tips

1Use a firm-fleshed fish like surmai (kingfish), pomfret, or cod so it holds its shape in the gravy.
2Do not overcook the fish during the initial frying stage, as it will continue to cook in the masala.
3Be very gentle when adding the fish to the gravy and avoid vigorous stirring to prevent it from breaking apart.
4For a richer, creamier gravy, you can add 2-3 tablespoons of coconut milk along with the water.
5Ensure the onions are well-browned as this forms the sweet, flavorful base of the Parsi-style gravy.

Recipe Variations

Spicier Version

Increase the amount of green chilies to 3-4 and add a pinch of black pepper powder along with the garam masala at the end.

Tangier Flavor

Add 1 teaspoon of tamarind paste dissolved in a little warm water to the gravy for an extra tangy kick, a common variation in Parsi cuisine.

With Potatoes

Add one small potato, peeled and thinly sliced, along with the onions. The potatoes will cook in the gravy and add extra substance to the dish.

Health Benefits

❤️

Rich in Omega-3 Fatty Acids

The fish in this dish is a prime source of omega-3s, which are essential for reducing inflammation, supporting cardiovascular health, and promoting brain function.

✨

Excellent Source of Lean Protein

Fish provides high-quality lean protein, crucial for muscle repair, building new cells, and maintaining a healthy metabolism.

✨

Boosts Immunity

Spices like turmeric, cumin, and coriander contain powerful antioxidants and have anti-inflammatory properties that can help strengthen the immune system.

✨

Rich in Antioxidants

Tomatoes are rich in lycopene, a powerful antioxidant that helps protect cells from damage. Onions and garlic also contribute beneficial compounds that support overall health.

Frequently Asked Questions

Is Vaghareli Machhi healthy?

Yes, Vaghareli Machhi can be a very healthy dish. Fish is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. The use of fresh tomatoes, onions, and spices adds vitamins and antioxidants. To make it healthier, use minimal oil for frying.

How many calories does Vaghareli Machhi have?

A single serving of Vaghareli Machhi (approximately 285g) contains around 350-400 calories. The exact count depends on the type of fish and the amount of oil used. Most calories come from the fish (protein and fats) and the oil.

What can I serve with Vaghareli Machhi?

This dish pairs beautifully with soft rotis (chapatis), parathas, or steamed basmati rice. A simple side salad of sliced onions and lemon wedges also complements the flavors well.

How do I store leftovers?

Store any leftover Vaghareli Machhi in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave. Avoid boiling it, as this can make the fish tough.

Can I make this curry with fish other than Surmai?

Absolutely. While Surmai is traditional, any firm, white-fleshed fish works well. Good alternatives include pomfret, cod, tilapia, or even basa fillets. Adjust cooking time based on the thickness of the fillets.