How to Make Grilled Fish with Rice (Traditional & Healthy Version)
Grilled Fish with Rice is a beloved lunch option across coastal regions of India, especially in Kerala, Goa, and Bengal. The dish features succulent fish marinated in aromatic Indian spices, grilled to perfection on a tawa or grill, and served with steaming hot rice (chawal). This preparation is not only delicious but also light, making it ideal for those seeking a wholesome and satisfying meal. Indian households often prepare grilled fish as an alternative to fried fish, particularly during festivals like Onam or Poush Parbon, when lighter, healthier meals are preferred. The use of mustard oil, turmeric (haldi), and fresh coriander adds a regional touch that brings out the authentic flavors of Indian coastal cuisine. Grilled Fish with Rice balances robust flavors with health-conscious ingredients, making it suitable for daily lunches or special family gatherings. The dish is a testament to India's rich culinary heritage, where simple local ingredients are elevated with traditional spice blends to create a nutritious and flavorful meal.
Ingredients
- 2 pieces (150g each) Fish fillets (Rohu, Pomfret, or Surmai) (machhli)
- 2 tablespoons Lemon juice (nimbu ras)
- 1/2 teaspoon Turmeric powder (haldi)
- 1 teaspoon Red chili powder (lal mirch)
- 1 tablespoon Ginger-garlic paste (adrak-lahsun ka paste)
- 1 tablespoon Mustard oil (sarson ka tel)
- to taste Salt (namak)
- 2 cups Cooked rice (steamed chawal)
- 2 tablespoons, chopped Coriander leaves (hara dhania)
- for garnish Onion rings (pyaz)
Step-by-step instructions
Step 1 · Wash and pat dry the fish fillets
Wash and pat dry the fish fillets. Place them in a mixing bowl.
Step 2 · Marinate fish with lemon juice
Marinate fish with lemon juice, turmeric, red chili powder, ginger-garlic paste, mustard oil, and salt. Rub the spices evenly.
Step 3 · Heat a tawa or grill pan on medium flame
Heat a tawa or grill pan on medium flame. Lightly grease with a few drops of mustard oil.
Step 4 · Place marinated fish on the tawa
Place marinated fish on the tawa. Grill each side for 6-7 minutes until fish is cooked and has a golden crust.
Step 5 · Meanwhile
Meanwhile, steam rice if not already prepared. Fluff with a fork.
Step 6 · Serve grilled fish hot over a bed of steamed rice
Serve grilled fish hot over a bed of steamed rice. Garnish with chopped coriander and onion rings.
Why this recipe is healthy
This recipe is a healthy choice because it uses grilling instead of deep frying, reducing unnecessary calories and fat. The use of minimal oil and fresh, whole ingredients ensures a lighter meal rich in nutrients. Incorporating fish supports muscle and tissue repair, while rice offers gluten-free carbohydrates, making it suitable for a variety of dietary preferences.
A note on tradition
Grilled Fish with Rice is a staple in many Indian coastal regions, especially during monsoons and festive occasions like Onam in Kerala or Durga Puja in Bengal. Traditionally, fish is marinated with local spices and cooked on a tawa, bringing families together for a wholesome meal. It's commonly served at lunch, reflecting the Indian emphasis on a hearty midday meal.