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Wash the fish and vegetables
Wash the fish thoroughly and drain excess water. Wash tomatoes and make grind them to a fine puree.
Fish pulusu
Fish pulusu has 117.4 calories per serving (1 Small Cup) — that's 114.8 calories per 100g. It provides 9.5g protein, 5.4g carbs, and 6.4g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 3.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Fish pulusu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- 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)
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
Nutrition per 100g
- Calories114.8 kcal
- Carbs5.3 g
- Fiber3.1 g
- Sugar2.3 g
- Protein9.3 g
- Fat6.3 g
- Cholesterol21.3 mg
- Sodium213.3 mg
1 serving = 102.2g
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
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.
Also Known As
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Fish pulusu | Fish pickle | Macher Achar | Masalyacha achar |
|---|---|---|---|---|
| Calories | 117.4 kcal | 18.7 kcal | 18.7 kcal | 18.7 kcal |
| Carbs | 5.4 g | 0.1 g | 0.1 g | 0.1 g |
| Protein | 9.5 g | 0.4 g | 0.4 g | 0.4 g |
| Fat | 6.4 g | 1.8 g | 1.8 g | 1.8 g |
| Fiber | 3.1 g | 0.1 g | 0.1 g | 0.1 g |
| Sugar | 2.3 g | 0 g | 0 g | 0 g |
| Sodium | 218.1 mg | 104.8 mg | 104.8 mg | 104.8 mg |
| Cholesterol | 21.7 mg | 1.1 mg | 1.1 mg | 1.1 mg |
Health Goals Suitability
Weight Loss
At just 117.4 kcal per serving, this is an excellent choice for weight management. The 3.1g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 9.5g protein per serving — a moderate amount. Pair with paneer or curd or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (21.7mg) and low saturated fat (1.2g) make this heart-friendly. Rich in omega-3 fatty acids which support cardiovascular health. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (9.5g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~102.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~102.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~102.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Fish pulusu stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (234.8-352.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Fish pulusu contains 117.4 kcal (9.5g protein, 5.4g carbs, 6.4g fat). That's 114.8 kcal per 100g. You can track exact portions in the Hint app.
At just 117.4 kcal per serving, this is an excellent choice for weight management. The 3.1g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Fish pulusu has 9.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Fish pulusu is light enough for dinner at 117.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Fish pulusu is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Omega-3 fatty acids reduce triglycerides and lower risk of heart disease
Mozaffarian D & Wu JHY (2011). Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology.
DOI: 10.1016/j.jacc.2011.06.063Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
