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Clean the fish and cut into pieces
Cut the fish fillets into big chunks. Place the fish pieces in a clay pot. Add ginger, garlic, green chillies and salt. Add lemon juice and mix.
Parippu Meen
Parippu Meen has 28.3 calories per serving (1 Small Piece) — that's 93.8 calories per 100g. It provides 4.6g protein, 0.4g carbs, and 0.9g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Parippu Meen in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories28.3 kcal
- Carbs0.4 g (1.6 kcal)
- Protein4.6 g (18.4 kcal)
- Fats0.9 g (8.2 kcal)
Nutrition Label
Parippu Meen
- Serving Size1 Small Piece (30 g)
- Calories28.3 kcal
- Carbs0.4 g
- Fiber0.2 g
- Sugar0.1 g
- Protein4.6 g
- Fat0.9 g
- Saturated fat0.2 g
- Mono unsaturated fat0.3 g
- Poly unsaturated fat0.2 g
- Cholesterol12.1 mg
- Sodium119.9 mg
Nutrition per 100g
- Calories93.8 kcal
- Carbs1.3 g
- Fiber0.5 g
- Sugar0.3 g
- Protein15.3 g
- Fat3.0 g
- Cholesterol40.3 mg
- Sodium397.5 mg
1 serving = 30.2g
Cooking time: 15 minutes
Serves: 20 persons
Ingredients
Raw fish
500 Grams
Lime raw
10 Grams
Lemon juice
2 Table Spoon
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Garlic small clove
10 Grams
Ginger fresh
20 Grams
Salt
1 Tea Spoon
Instructions
1
2
Add water and let it boil
Add lemon roundels and half a cup of water. Put the lid on and bring it to a boil, reduce the heat and cook for about four minutes.
3
Steam it
Chop the coriander leaves along with their stems and add it to the boiling fish.
4
Serve hot
Cover once again and cook for one minute. Serve hot.
Also Known As
Glycemic Index
55 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 | Parippu Meen | Dhaniya pudina chutney | Mint coriander chutney | Pudhina Kothamalli Sadhni |
|---|---|---|---|---|
| Calories | 28.3 kcal | 6.3 kcal | 6.3 kcal | 6.3 kcal |
| Carbs | 0.4 g | 0.7 g | 0.7 g | 0.7 g |
| Protein | 4.6 g | 0.6 g | 0.6 g | 0.6 g |
| Fat | 0.9 g | 0.1 g | 0.1 g | 0.1 g |
| Fiber | 0.2 g | 0.8 g | 0.8 g | 0.8 g |
| Sugar | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Sodium | 119.9 mg | 45.8 mg | 45.8 mg | 45.8 mg |
| Cholesterol | 12.1 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 28.3 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (4.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (12.1mg) and low saturated fat (0.2g) 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
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~30.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.2g) 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.
Meal prep friendly
Parippu Meen 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 (56.5-84.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Parippu Meen contains 28.3 kcal (4.6g protein, 0.4g carbs, 0.9g fat). That's 93.8 kcal per 100g. You can track exact portions in the Hint app.
At 28.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Parippu Meen has 4.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Parippu Meen is light enough for dinner at 28.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Parippu Meen is low 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low 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.26.8.2261Curcumin 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.2011.06.063Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
