Diet PocketNon-vegetarian · One serving
Fish Curry with Rice: A Simple Seafood Meal with Gram Portions
A light fish curry recipe using 150 g raw edible fish and rice. Measured ingredients, estimated cost, fish cooking temperature and practical substitutions.
By Diet Pocket · Recipe guide · General food guidance, not medical advice
- Estimated serving cost
- ₹98
- Estimated protein
- 36 g
- Total time
- 30 minutes
Illustrative home-cooked cost per serving in India, not live market prices. Includes every listed ingredient used; excludes fuel, equipment and delivery. Buying whole packs costs more. Protein is an ingredient-based estimate, not lab-tested; brands, edible yields and substitutions change it.
Fish can be part of a non-vegetarian meal without deep-frying. This curry uses tomato and a little measured oil, with rice alongside. Choose a fish species sold locally and compare its edible portion price: buying 150 g whole fish does not provide 150 g boneless flesh. Protein and cost estimates depend on the fish you actually use.
Ingredients for one person
Dry and raw edible weights are labelled. All oil, spices and sides are listed.
- Fish fillet, raw edible boneless₹75150 g
- White rice, dry₹560 g
- Tomato₹7120 g
- Onion₹350 g
- Ginger₹15 g
- Garlic₹15 g
- Oil₹25 ml
- Cumin₹11 g
- Turmeric₹10.5 g
- Chilli powder₹10.5 g (optional)
- Salt₹1up to 1 g, to taste
- Water₹0as directed below
How to cook
Equipment: Saucepan, covered frying pan, food thermometer
- 1
Rinse rice and simmer covered with about 150 ml water for 15–18 minutes until tender.
- 2
Heat measured oil with cumin, chopped onion, ginger and garlic. Cook for 3 minutes.
- 3
Add chopped tomato, turmeric, optional chilli, salt and 120 ml water. Simmer for 7–8 minutes until the tomato softens.
- 4
Add the fish in an even layer and cover. Simmer gently for around 8–12 minutes, depending on thickness, turning carefully if needed.
- 5
Check that the centre reaches 63°C with a food thermometer. Remove any remaining bones and serve the curry with rice.
Make the budget work
Fish prices vary widely by species, season and whether it is sold whole or filleted. Treat the estimate as a starting point, not a local market quote.
A practical variation
Use another suitable boneless fish, adjusting cooking time for thickness. Coconut milk is not included; adding it changes both cost and nutrition.
Can I use frozen fish for this curry?
Yes, if it is safely thawed in the refrigerator and used according to the pack instructions. Do not thaw it for hours on a warm kitchen counter.
Food safety and allergens
Cook fish to 63°C internally. Check carefully for bones, keep raw fish chilled and refrigerate leftovers promptly.
Allergens: Fish.
Refrigerate perishable cooked food within 2 hours, or 1 hour when above 32°C. Reheat leftovers to 74°C. Follow package instructions and do not use food that has been stored unsafely.
Protein estimates use typical ingredient values; compare with your package labels. See USDA FoodData Central for food-composition reference data. No outcomes or individual nutrition needs are guaranteed.
