If you’ve ever craved something quick, light, and full of flavour after a long day — this recipe is it. No heavy sauces, no deep frying — just a clean, fresh approach to weekday fish. This is the kind of meal that comes together in minutes but still feels special on the plate.
At the heart of the dish is a simple green masala – a fresh blend of coriander, mint, garlic, and green chilli. It’s the kind of chutney that most Indian kitchens already know well, but here, it gets a new life as a bold marinade. When seared on a hot pan, the chutney forms a gentle crust, locking in moisture while adding a herbaceous kick.
What makes this dish truly shine is how nutritionally balanced it is. With just around 200 calories and nearly 30 grams of protein, it fuels your body without weighing you down. The fresh herbs deliver a dose of antioxidants and anti-inflammatory compounds, while the minimal oil keeps it heart-healthy and light on the gut. Whether you’re watching your carbs, managing blood sugar, or simply eating clean — Green Masala Pan Fish fits right in.
Chutney grilled fish
Email Share on FacebookIngredients
- 150 g fish fillet any firm white fish like surmai, basa, tilapia, or snapper
- 2 tbsp green chutney
- ¼ tsp oil
- ¼ tsp salt
- A handful each of fresh coriander and mint
- 1 green chilli
- Juice of ½ lemon
- 1 small garlic clove or piece of ginger optional
- ¼ tsp roasted jeera powder
- Salt to taste
Instructions
Step 1
- In a bowl, rub the fish fillet with green chutney and salt. Let it sit for 2–3 minutes while the pan heats.
Step 2
- Heat ¼ tsp oil in a non-stick or cast-iron pan over medium heat.
Step 3
- Place the fish in the pan and cook for about 2 minutes on each side, or until fully cooked and lightly crisp.
Step 4
- Serve hot with sautéed vegetables, a light salad, or a scoop of quinoa for a balanced plate.
Nutrition
If you try this recipe, share a photo with #madhavishilpi • I’d love to see your creations on Instagram and Facebook.
SHARE
If you’ve ever craved something quick, light, and full of flavour after a long day — this recipe is it. No heavy sauces, no deep frying — just a clean, fresh approach to weekday fish. This is the kind of meal that comes together in minutes but still feels special on the plate.
At the heart of the dish is a simple green masala – a fresh blend of coriander, mint, garlic, and green chilli. It’s the kind of chutney that most Indian kitchens already know well, but here, it gets a new life as a bold marinade. When seared on a hot pan, the chutney forms a gentle crust, locking in moisture while adding a herbaceous kick.
What makes this dish truly shine is how nutritionally balanced it is. With just around 200 calories and nearly 30 grams of protein, it fuels your body without weighing you down. The fresh herbs deliver a dose of antioxidants and anti-inflammatory compounds, while the minimal oil keeps it heart-healthy and light on the gut. Whether you’re watching your carbs, managing blood sugar, or simply eating clean — Green Masala Pan Fish fits right in.
Chutney grilled fish
Email Share on FacebookIngredients
- 150 g fish fillet any firm white fish like surmai, basa, tilapia, or snapper
- 2 tbsp green chutney
- ¼ tsp oil
- ¼ tsp salt
- A handful each of fresh coriander and mint
- 1 green chilli
- Juice of ½ lemon
- 1 small garlic clove or piece of ginger optional
- ¼ tsp roasted jeera powder
- Salt to taste
Instructions
Step 1
- In a bowl, rub the fish fillet with green chutney and salt. Let it sit for 2–3 minutes while the pan heats.
Step 2
- Heat ¼ tsp oil in a non-stick or cast-iron pan over medium heat.
Step 3
- Place the fish in the pan and cook for about 2 minutes on each side, or until fully cooked and lightly crisp.
Step 4
- Serve hot with sautéed vegetables, a light salad, or a scoop of quinoa for a balanced plate.
Nutrition
If you try this recipe, share a photo with #madhavishilpi • I’d love to see your creations on Instagram and Facebook.
SHARE
