Kerala Grilled Fish with Lemon & Herbs

Ingredients

• 2 fillets pomfret or seer fish
• 1 tbsp lemon juice
• 1 tsp turmeric powder
• 1 tsp red chilli powder
• 1 tsp ginger-garlic paste
• 8-10 curry leaves
• 1 tsp coconut oil
• Salt to taste

Preparation

1. 1Marinate the fish with lemon juice, turmeric, chilli powder, ginger-garlic paste, and salt for 20 minutes.
2. 2Heat a grill pan or tawa with coconut oil.
3. 3Place curry leaves under and over the fish, then grill for 4-5 minutes per side until cooked through.
4. 4Serve hot with a wedge of lemon and a side salad.

Nutrition Information

Approximate values per serving.

Health Context

Fish is a lean protein source that supports satiety and muscle maintenance during weight management, while its omega-3 content helps regulate the inflammation often seen in PCOS.

Alternatives

• Use tofu steaks instead of fish for a vegetarian version.
• Swap coconut oil for a light spray of olive oil to reduce saturated fat.
• Pair with steamed vegetables instead of rice to keep the meal lighter.