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Fish pulusu
  • Serving Size 1 Small Cup (100 g)
  • Calories117.4 kcal
  • Carbs5.4 g (21.8 kcal)
  • Protein9.5 g (37.9 kcal)
  • Fats6.4 g (57.7 kcal)

Fish pulusu recipe

Fish pulusu is a good source of dietary fiber, protein, lutein, phosphorus, niacin, vitamin B6, vitamin E, and an excellent source of vitamin D, beta carotene, lycopene, omega fatty acids, selenium, and vitamin B12. HINT: It helps strengthen muscles and boost immunity.

Cooking time: 10 minutes

Serves: 11 persons

Ingredients
Raw fish
500 Grams
Tamarind
30 Grams
Tomatoes raw
100 Grams
Chillies green - all varieties
10 Grams
Curry leaves
25 Grams
Garlic small clove
25 Grams
Ginger fresh
25 Grams
Onion big
150 Grams
Chillies red
10 Grams
Coriander seeds
2 Tea Spoon
Cumin seeds
5 Grams
Fenugreek seeds
0.5 Tea Spoon
Pepper, black
1 Tea Spoon
Turmeric powder
1 Tea Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
150 Milliliter
Red chilli powder
2 Tea Spoon
Coriander powder
2 Tea Spoon
Instructions
1
Wash the fish and vegetables
Wash the fish thoroughly and drain excess water. Wash tomatoes and make grind them to a fine puree.
2
Grind the spices into a paste
Take the whole spices such as fenugreek seeds, cumin seeds, coriander seeds, mustard seeds and black pepper in a pan. Dry roast them on low flame for 5 minutes or until the spices start to splutter. Let the spices cool down and then grind into fine powder.
3
Simmer the spices
Heat oil and add mustard seeds, fenugreek seeds, dried red chillies, cumin seeds, and curry leaves. Sauté until the curry leaves are crispy. Add the onion shallots, green chillies and minced ginger, garlic to the spices mixture. Fry until the onions turn light brown. Squeeze the soaked tamarind into a pulp and add it to the mixture. Add the tomato puree to the mixture and let it simmer. Add turmeric powder, salt, red chilli powder and coriander powder and mix well. Then add 2 cups of water, cover with a lid and let the curry simmer for 30 minutes. Stir at regular intervals.
4
Add the fish
Once you see the oil separating, add the fish pieces and let them cook for 8 minutes. Sprinkle the roasted spices powder on the gravy and gently mix it. Let the curry simmer for a minute. Remove from the stove and serve with hot rice.
Nutrition Label

Fish pulusu

  • Serving Size1 Small Cup (100 g)
  • Calories117.4 kcal
  • Carbs5.4 g
  • Fiber3.1 g
  • Sugar2.3 g
  • Protein9.5 g
  • Fat6.4 g
  • Saturated fat1.2 g
  • Mono unsaturated fat2.5 g
  • Poly unsaturated fat1.9 g
  • Cholesterol21.7 mg
  • Sodium218.1 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientFish pulusuFish pickleMacher AcharMasalyacha achar
Calories117.4 kcal18.7 kcal18.7 kcal18.7 kcal
Carbs5.4 g0.1 g0.1 g0.1 g
Protein9.5 g0.4 g0.4 g0.4 g
Fat6.4 g1.8 g1.8 g1.8 g
Fiber3.1 g0.1 g0.1 g0.1 g
Sugar2.3 g0 g0 g0 g
Sodium218.1 mg104.8 mg104.8 mg104.8 mg
Cholesterol21.7 mg1.1 mg1.1 mg1.1 mg

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