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Wash and soak the rice
Wash 2 cups of basmati rice thoroughly. Add 1 teaspoon turmeric powder to the washed rice and soak in water for 1 hour. Turmeric is added to give a golden color to the rice grain.
Meen Kabsa
Meen Kabsa has 274.3 calories per serving (1 Medium Cup) — that's 130.2 calories per 100g. It provides 10.7g protein, 34.7g carbs, and 10.3g fat. With a low glycemic index (GI: 52), this recipe is suitable for diabetes management, heart health, PCOS. The 2.3g 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 Meen Kabsa in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories274.3 kcal
- Carbs34.7 g (139.0 kcal)
- Protein10.7 g (43.0 kcal)
- Fats10.3 g (92.4 kcal)
Nutrition Label
Meen Kabsa
- Serving Size1 Medium Cup (200 g)
- Calories274.3 kcal
- Carbs34.7 g
- Fiber2.3 g
- Sugar1.4 g
- Protein10.7 g
- Fat10.3 g
- Saturated fat1.2 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat5.7 g
- Cholesterol19.4 mg
- Sodium195.8 mg
Nutrition per 100g
- Calories130.2 kcal
- Carbs16.5 g
- Fiber1.1 g
- Sugar0.7 g
- Protein5.1 g
- Fat4.9 g
- Cholesterol9.2 mg
- Sodium93.0 mg
1 serving = 210.7g
Cooking time: 30 minutes
Serves: 12 persons
Ingredients
Raw fish
500 Grams
Sunflower oil
100 Milliliter
Tomato ripe local
100 Grams
Lemon juice
2 Tea Spoon
Raisins dried golden
1 Tea Spoon
Carrot orange
50 Grams
Onion small
200 Grams
Cardamom green
2 Tea Spoon
Cloves
3 Grams
Cumin seeds
2 Tea Spoon
Pepper, black
1 Table Spoon
Turmeric powder
1 Tea Spoon
Almond
1 Tea Spoon
Cashew nut
1 Tea Spoon
Salt
5 Grams
Water
1000 Grams
Cinnamon
3 Grams
Bay leaves
3 Grams
Basmati rice
500 Grams
Instructions
1
2
Wash and chop the vegetables
Wash and chop the vegetables and keep them aside. In a grinder jar, add chopped tomatoes and make a puree of it.
3
Wash the fish
Wash the fish thoroughly, drain water and keep aside.
4
Fry almond and raisin
In the meantime, fry the raisins until plump and brown in a little bit of oil, drain them, and keep them aside. Then do the same thing with the cashewnuts and almonds. Keep aside.
5
Saute ginger and onion
In a big pot, add vegetable oil, chopped onion, and ginger. Fry on medium heat until brown.
6
Fry the fish
Add the fish and brown it on both sides. Add the cumin, cardamom powder, cinnamon powder, clove powder, dried lime, bay leaf, salt, lemon juice, and pepper, and mix well.
7
Cooking
Add the tomato paste and the chopped tomatoes and cook until the oil rises to the top.
8
Cook in oven
Once the fish is cooked, remove it from the pot and put it in a baking pan. Broil it in a hot oven for 5 to 10 minutes. Keep aside.
9
Cook the rice
Add 1 liter – 4 cups of water, cover and it cook for 25 minutes on medium-high heat. Drain the rice and put in the vessel . Add the shredded carrots and mix well.Cover with a clean tea towel and the cover with a lid (this will prevent the steam from evaporating too quickly). Cook the rice for 20-25 minutes on medium heat.
10
Serve hot
Serve the rice topped with the fish, roasted almonds, cashewnuts, and raisins.
Also Known As
Glycemic Index
52 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Meen Kabsa | Chicken kabsa | Mattan Kapsa | Mutton kabsa |
|---|---|---|---|---|
| Calories | 274.3 kcal | 312.3 kcal | 307.6 kcal | 307.6 kcal |
| Carbs | 34.7 g | 34.7 g | 34.7 g | 34.7 g |
| Protein | 10.7 g | 10.8 g | 11.6 g | 11.6 g |
| Fat | 10.3 g | 14.5 g | 13.6 g | 13.6 g |
| Fiber | 2.3 g | 2.3 g | 2.3 g | 2.3 g |
| Sugar | 1.4 g | 1.4 g | 1.4 g | 1.4 g |
| Sodium | 195.8 mg | 161 mg | 161 mg | 161 mg |
| Cholesterol | 19.4 mg | 36.3 mg | 32.5 mg | 32.5 mg |
Health Goals Suitability
Weight Loss
At 274.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 52, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (10.7g) helps prevent blood sugar spikes.
Muscle Gain
Contains 10.7g 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 (19.4mg) 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. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (52) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (10.7g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~210.7g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~210.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~210.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~210.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~68.6 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Meen Kabsa stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (548.6-822.9 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 Meen Kabsa contains 274.3 kcal (10.7g protein, 34.7g carbs, 10.3g fat). That's 130.2 kcal per 100g. You can track exact portions in the Hint app.
At 274.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 52, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (10.7g) helps prevent blood sugar spikes. The glycemic index is 52 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Meen Kabsa has 10.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Meen Kabsa at 274.3 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Meen Kabsa already has good protein (10.7g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (52) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
