Recipes

Kashmiri Fish - traditional and healthier version

nYOOtrition Team ·

Kashmiri Fish (Healthy Version)

  • 1 kg Cod pieces (or any Firm White Fish)
  • 100 gm Oil
  • 250 gm Yogurt (Low Fat)
  • 4 tsp Coriander Powder
  • 2 tsp Kashmiri Red Chilli Powder (hasbe khwaish :) (as per your preference))
  • 1 tsp Garam Masala Powder
  • 6 Green Cardamom
  • 2 Cloves
  • 1 Tbsp Ginger Paste
  • 1 Tbsp Garlic Paste
  • asofetida piece the size of a chick pea or 1/2 teaspoon asofetida powder
  • 1 Lemon
  • 10 gm salt

  1. Cover Cod pieces with lemon juice and 5 gm salt and set aside for 20 mins. After 20 mins, wash the fish and drain away the water.

  2. Marinate fish is Ginger paste, Garam Masala powder, salt, yogurt for 30 mins

  3. Heat Ghee, put asofetida piece and when it goes brown remove the piece and discard

  4. Put Cloves in the oil and then Garlic paste, Coriander powder , Kashmiri Chilli powder with a little water and roast (bhuno) till the raw smell of garlic goes away

  5. Add the marinated pieces of fish and roast on high heat for 5 mins to dry some excess water. Turn down heat and cook for another 10 to 15 mins till cooked through.

  6. Once the oil separates, add some Garam Masala powder and cook for a couple more minutes. Garnish with coriander leaves and servecal

Kashmiri Fish

  • 1 kg Cod pieces (or any Firm White Fish)
  • 350 gm Ghee
  • 250 gm Yogurt
  • 4 tsp Coriander Powder
  • 2 tsp Kashmiri Red Chilli Powder (hasbe khwaish :) (as per your preference))
  • 1 tsp Garam Masala Powder
  • 6 Green Cardamom
  • 2 Cloves
  • 1 Tbsp Ginger Paste
  • 1 Tbsp Garlic Paste
  • asofetida piece the size of a chick pea or 1/2 teaspoon asofetida powder
  • 1 Lemon
  • 10 gm salt

  1. Cover Cod pieces with lemon juice and 5 gm salt and set aside for 20 mins. After 20 mins, wash the fish and drain away the water.

  2. Marinate fish is Ginger paste, Garam Masala powder, salt, yogurt for 30 mins

  3. Heat Ghee, put asofetida piece and when it goes brown remove the piece and discard

  4. Put Cloves in the oil and then Garlic paste, Coriander powder , Kashmiri Chilli powder with a little water and roast (bhuno) till the raw smell of garlic goes away

  5. Add the marinated pieces of fish and roast on high heat for 5 mins to dry some excess water. Turn down heat and cook for another 10 to 15 mins till cooked through.

  6. Once the oil separates, add some Garam Masala powder and cook for a couple more minutes. Garnish with coriander leaves and servecal

Frequently Asked Questions

What is the calorie saving in the healthier Kashmiri Fish? +

The healthier version saves around 174 calories per portion compared to the traditional recipe, mainly by swapping 350 g of ghee for 100 g of oil and using low-fat yogurt.

Can I use a different white fish instead of cod? +

Yes. Any firm white fish works well — try haddock, pollock, halibut or basa. Keep the marinating and cooking times the same.

What does asafoetida (hing) do in this recipe? +

Asafoetida adds a savoury, garlicky depth and is traditionally used in Kashmiri cooking. It also aids digestion. If you don't have it, a small extra pinch of garlic is the closest substitute.

Is this recipe suitable for a weight loss diet? +

Yes — the healthier version is high in protein, lower in saturated fat than the traditional recipe, and pairs well with a portion of rice or roti and a vegetable side for a balanced meal.

Written by

nYOOtrition Team
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