Hariyali Machali Recipe – Carp Fish in Green Spinach and Coriander Gravy
Description:
Indulge in the healthy and flavorful taste of Hariyali Machli, a delightful fish dish infused with the vibrant flavors of spinach, green chilies, coriander, and a dash of lime. This fish, cooked in a rich green gravy, is a popular dish in Indian cuisine, especially in the Punjabi kitchen, where aromatic spices and fresh greens come together to create a mouthwatering meal. The dish is not only delicious but also high in protein, making it an excellent choice for a nutritious dinner.
Cuisine: Indian
Course: Dinner
Diet: High Protein, Non-Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Carp fish | 200 grams |
| Ginger (paste) | 1 teaspoon |
| Garlic | 2 cloves |
| Onion (chopped) | 1 |
| Tomato (chopped) | 1 |
| Dry Red Chilli | 2 |
| Kashmiri Red Chilli Powder | 1/4 teaspoon |
| Garam Masala Powder | A pinch |
| Cumin Seeds (Jeera) | 1/4 teaspoon |
| Mustard Oil | 2 teaspoons |
| Spinach (chopped) | 2 cups |
| Coriander (Dhania) Leaves | 1/4 cup |
| Green Chilli | 1 |
| Black Pepper Powder | 1/4 teaspoon |
| Salt | To taste |
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Serves: 2-3
Instructions
-
Prepare the Fish:
Begin by cleaning the carp fish thoroughly and patting it dry with a paper towel. Season the fish with salt and black pepper, then set it aside for about 5 minutes to allow the flavors to infuse. -
Make the Green Paste:
In a blender, combine the spinach, coriander leaves, green chilies, and lemon juice. Add a little water and grind everything together into a smooth puree. Set this vibrant green paste aside for later. -
Cook the Fish:
Heat mustard oil in a frying pan over medium heat. Once the oil is hot, carefully place the seasoned fish in the pan. Fry the fish for about 5 minutes on each side, or until it is fully cooked and slightly crispy. Once done, remove the fish from the pan and set it aside. -
Sauté the Spices:
In the same pan, add cumin seeds and dry red chilies. Let them sizzle for about 30 seconds to release their aromatic flavors. Then, add the ginger paste, garlic, and chopped onion to the pan. Cook this mixture for about 5 minutes, stirring occasionally, until the onions become soft and translucent. -
Add the Spices:
Sprinkle in the Kashmiri red chili powder and garam masala powder. Stir well to combine all the spices, allowing them to release their full flavors. -
Prepare the Gravy:
Pour the prepared spinach and coriander puree into the pan. Stir it into the spice mixture and fry it for a few minutes, letting the flavors meld together. Taste and adjust the salt as needed. -
Combine the Fish and Gravy:
Gently add the fried carp fish back into the pan. Coat the fish with the green gravy and cook for an additional 2 minutes, ensuring the fish is fully coated in the aromatic green sauce. -
Serve:
Serve your Hariyali Machli immediately, accompanied by Whole Wheat Lachha Paratha or Steamed Rice for a wholesome meal. For an added touch, serve the dish with a refreshing Kachumber Salad on the side for a complete and satisfying dinner.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 200 kcal |
| Protein | 30 grams |
| Carbohydrates | 5 grams |
| Fat | 8 grams |
| Fiber | 3 grams |
| Sodium | 250 mg |
This Hariyali Machli recipe not only provides a healthy and delicious meal but also brings out the rich flavors of Indian spices and fresh greens. It’s a perfect way to enjoy the goodness of fish in a flavorful and nutritious green gravy. Whether paired with traditional Indian bread or steamed rice, this dish is sure to satisfy your taste buds and leave you feeling nourished and content.
