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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 Mandi
Meen Mandi has 252.2 calories per serving (1 Medium Cup) — that's 119.1 calories per 100g. It provides 11.5g protein, 37.2g carbs, and 6.4g fat. With a medium glycemic index (GI: 58), this recipe is suitable for heart health. The 2.2g 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 Mandi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
252kcal
per katori
- Protein
- 11.5 g
- Carbs
- 37.2 g
- Fat
- 6.4 g
- GI
- 58 (Medium)
Non-vegetarian High proteinLow fatLow sodium
Prep: 30 minCook: 90 min Total: 120 minServes 11
Contains:Tree nutsFish
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 medium cup (katori) (211.8 g)
- Calories252.2 kcal
- Carbs37.2 g (148.9 kcal)
- Protein11.5 g (46.2 kcal)
- Fat6.4 g (57.2 kcal)
Calories by portion
Calories and macros of Meen Mandi for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ medium cup (katori) | 106 | 126 | 5.8 | 18.6 | 3.2 |
| 1 medium cup (katori) | 212 | 252 | 11.5 | 37.2 | 6.4 |
| 1½ medium cups (katori) | 318 | 378 | 17.3 | 55.8 | 9.5 |
| 2 medium cups (katori) | 424 | 504 | 23.1 | 74.5 | 12.7 |
| 100 g | 100 | 119 | 5.4 | 17.6 | 3 |
Nutrition Label
Meen Mandi
- Serving Size1 medium cup (katori) (211.8 g)
- Calories252.2 kcal
- Carbs37.2 g
- Fiber2.2 g
- Sugar1.3 g
- Protein11.5 g
- Fat6.4 g
- Saturated fat0.9 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat2.3 g
- Cholesterol21.0 mg
- Sodium209.2 mg
Nutrition per 100g
- Calories119.1 kcal
- Carbs17.6 g
- Fiber1.0 g
- Sugar0.6 g
- Protein5.4 g
- Fat3.0 g
- Cholesterol9.9 mg
- Sodium98.7 mg
1 serving = 211.8g
Ingredients
Raw fish
500 g
Olive oil
1 tbsp
Sunflower oil
2 tbsp
Lemon juice
2 tsp
Raisins dried golden
1 tsp
Chillies green - all varieties
10 g
Onion small
200 g
Cardamom green
2 tsp
Cloves
3 g
Cumin seeds
2 tsp
Pepper, black
1 tbsp
Turmeric powder
1 tsp
Almond
1 tsp
Cashew nut
1 tsp
Salt
5 g
Water
1000 g
Cinnamon
3 g
Bay leaves
3 g
Basmati rice
500 g
Instructions
1
2
For the mandi spice mix
In a pan dry roast 2 tablespoon cumin seeds and 1 tablespoon coriander seeds, cool and transfer it to a dry grinder. Then add 6 cardamom pieces, 3 pieces cinnamon sticks of 1 inch each, 8 cloves, 1 tablespoon black peppercorns, and 3 bay leaves. Grind to a smooth powder. Remove in a bowl and add 1 teaspoon turmeric powder. Mix well and set aside.
3
For the mandi fish
Marinate fish pieces with salt, lemon juice, 2 tablespoons of mandi spice mix, and olive oil for 30 minutes. Heat oil in a non-stick saucepan and fry the pieces on high heat for 5 minutes until all juices are sealed.
4
Cook mandi rice
Discard the turmeric water gently from the rice. Heat oil in a large saucepan and add 1 small piece of cinnamon stick, cardamom, cloves, and bay leaves. Then add 1 medium onion sliced and fry till soft. Add dry lemon, 2 large non-spicy green chilies, 2 tablespoon mandi spice mix, and 1 teaspoon salt, Stir well for 3 minutes on high heat and then add 4 ¼ cups of water. Place the lid and add soaked rice to the saucepan. Stir gently, cover, and cook until the rice is well cooked and all water has dried.
5
Steam the rice
Once the rice is cooked, place mandi fish on the rice in the same saucepan. Place a small bowl with hot burning charcoal. Pour 1 teaspoon ghee over the coal and place the lid tightly. Fumigate the mandi rice and fish for 15 to 20 minutes.
6
Serve hot
Place the mandi rice on a large serving dish, garnish with fried onion, fried green chilies, fried raisins, cashew, and fried almonds. Place fish pieces on the rice and serve hot with tomato chutney.
How long to burn it off
Time a 65 kg adult needs to burn one serving (252 kcal).
- Brisk walking (5 km/h)63 min≈ 6,300 steps
- Running (8 km/h)27 min
- Cycling (moderate)33 min
- Yoga89 min
Also Known As
Glycemic Index
58 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 | Meen Mandi | Chicken mandi | Mattan Mandi | Murga Mandi |
|---|---|---|---|---|
| Calories | 252.2 kcal | 293.5 kcal | 288.3 kcal | 293.5 kcal |
| Carbs | 37.2 g | 37.2 g | 37.2 g | 37.2 g |
| Protein | 11.5 g | 11.6 g | 12.5 g | 11.6 g |
| Fat | 6.4 g | 10.9 g | 9.9 g | 10.9 g |
| Fiber | 2.2 g | 2.2 g | 2.2 g | 2.2 g |
| Sugar | 1.3 g | 1.3 g | 1.3 g | 1.3 g |
| Sodium | 209.2 mg | 171.5 mg | 171.5 mg | 171.5 mg |
| Cholesterol | 21 mg | 39.4 mg | 35.2 mg | 39.4 mg |
Health Goals Suitability
Weight Loss
At 252.2 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
Moderate glycemic index (GI: 58). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 11.5g 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 (21mg) and low saturated fat (0.9g) 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 (58) 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 (11.5g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~211.8g) 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 (~211.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~211.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~211.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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 ~63.1 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 Mandi 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 (504.5-756.7 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.
Frequently Asked Questions
One serving of Meen Mandi contains 252.2 kcal (11.5g protein, 37.2g carbs, 6.4g fat). That's 119.1 kcal per 100g. You can track exact portions in the Hint app.
At 252.2 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.
Moderate glycemic index (GI: 58). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 58 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Meen Mandi has 11.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Meen Mandi at 252.2 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 Mandi already has good protein (11.5g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (58) 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
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.114.084038Increased 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.2011.06.063
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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