Meal Prep · Indian
Fish Thali
A vibrant and wholesome platter showcasing the best of Indian coastal flavors with fresh fish.
Ingredients
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Step-by-step- **Prepare Fish Curry**: Marinate fish pieces with 1/2 tsp turmeric and a pinch of salt for 15 minutes. Heat 2 tbsp oil in a pan. Add fenugreek seeds, curry leaves, and slit green chilies; let them splutter. Add chopped onion and sauté until golden brown. Stir in ginger-garlic paste and cook for 1 minute.
- Add remaining turmeric, red chili powder, and coriander powder. Cook for 30 seconds until fragrant. Pour in tomato puree and cook, stirring occasionally, until the oil separates from the masala (about 5-7 minutes).
- If using, stir in coconut milk and 1 cup water. Bring the gravy to a gentle simmer. Carefully add the marinated fish pieces. Cover and cook for 8-10 minutes, or until the fish is cooked through and flaky. Garnish with fresh coriander.
- **Cook Rice**: Rinse Basmati rice thoroughly under cold water until the water runs clear. In a pot, combine rinsed rice, 4 cups water, and a pinch of salt. Bring to a rolling boil, then reduce heat to low, cover tightly, and cook for 15-20 minutes until all water is absorbed and rice is fluffy. Let it rest for 5 minutes off the heat before fluffing with a fork.
- **Prepare Vegetable Side (Green Beans Stir-fry)**: Heat 1 tbsp oil in a separate pan. Add mustard seeds, urad dal, dry red chili, and asafoetida. Once mustard seeds splutter and urad dal turns golden, add chopped green beans and salt to taste. Stir-fry for 8-10 minutes until the beans are tender-crisp. (Optional: Garnish with fresh grated coconut).
- **Assemble Salad**: In a small bowl, combine sliced cucumber, onion, and tomato. Squeeze fresh lemon juice over them and add a pinch of salt. Toss gently.
- **Serve Thali**: Arrange a portion of fish curry, cooked Basmati rice, green beans stir-fry, and fresh salad on individual thali platters or plates. Serve immediately.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 550 kcal |
| Protein | 35 g |
| Fat | 25 g |
| Carbohydrates | 50 g |
| Fiber | 8 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store individual components (fish curry, rice, cooked vegetables) in separate airtight containers. Ensure fish curry is completely cooled before refrigerating to prevent spoilage.
Freezer Up to 2 months
The fish curry can be frozen in freezer-safe containers. Thaw overnight in the refrigerator before reheating. Rice and vegetable sides are best consumed fresh or refrigerated, as freezing can alter their texture.
Reheat Stovetop/Microwave
Gently reheat fish curry on the stovetop over low heat or in the microwave until piping hot, stirring occasionally. Reheat rice with a splash of water to maintain moisture. Vegetable sides can be reheated similarly.
Chef’s Corner
- For the best flavor and texture, use fresh, good quality fish. Varieties like Mackerel, Kingfish, or Pomfret hold up well in a curry.
- When adding fish to the curry, avoid overcrowding the pan to prevent the pieces from breaking. Cook gently to maintain their integrity.
- Customize your thali with additional accompaniments like a small bowl of dal, papad, or a pickle for an even more authentic and complete Indian meal experience.
- **Meal Prep Tip**: The curry base (masala) can be prepared a day in advance and stored in the refrigerator. Add the fish pieces and cook just before serving for optimal freshness and texture of the fish.
