Discover the rich flavors of Sri Lankan cuisine with our Fish Ambul Thiyal recipe. This traditional sour fish curry features tender fish simmered in a tangy black tamarind sauce, infused with garlic and a blend of aromatic spices. Perfect for a hearty meal, this dish offers a unique and authentic taste of Sri Lanka. Follow our step-by-step instructions to create this flavorful and spicy curry at home.

Ingredients:

- 500g fish fillets (like tuna or any firm fish)

- 2 tablespoons black tamarind paste

- 4 cloves garlic, minced

- 1 medium onion, finely chopped

- 2 tablespoons vegetable oil

- 1 teaspoon mustard seeds

- 1 teaspoon fenugreek seeds

- 1 teaspoon turmeric powder

- 1 teaspoon red chili powder

- 1 teaspoon coriander powder

- 1 teaspoon cumin powder

- 1 teaspoon paprika

- 1-2 green chilies, slit

- Salt to taste

- 1 cup water

- Fresh cilantro for garnish (optional)

Instructions:

Prepare the Fish:

  - Cut the fish fillets into bite-sized pieces. Set aside.

Heat Oil:

  - In a large pan, heat the vegetable oil over medium heat. Add the mustard seeds and fenugreek seeds. Fry until they start to pop.

Add Aromatics:

  - Add the finely chopped onions and minced garlic. Sauté until the onions are golden brown and fragrant.

Add Spices:

  - Stir in the turmeric powder, red chili powder, coriander powder, cumin powder, and paprika. Cook for a minute or until the spices are well combined and aromatic.

Add Tamarind Paste:

  - Mix in the black tamarind paste and cook for another 2 minutes, allowing the flavors to meld.

Cook the Fish:

  - Add the fish pieces to the pan and stir gently to coat them with the spice mixture. Pour in the water and bring to a simmer.

Simmer:

  - Cover and cook on low heat for about 15-20 minutes, or until the fish is cooked through and the sauce has thickened to your liking. Add salt to taste.

Garnish and Serve:

  - Garnish with fresh cilantro if desired. Serve hot with rice or your favorite side dishes.

Enjoy your homemade Fish Ambul Thiyal, a delightful and tangy Sri Lankan curry!

Nutritional values

Fish Fillets (500g)

- Calories: 500

- Protein: 100g

- Fat: 10g (varies depending on the fish)

Benefits: Fish fillets are an excellent source of high-quality protein and essential omega-3 fatty acids, which support heart health and brain function. They also provide important vitamins and minerals, such as vitamin D and selenium.

Black Tamarind Paste (2 tablespoons)

- Calories: 40

- Carbohydrates: 10g

Benefits: Tamarind paste adds a tangy flavor and is rich in antioxidants, vitamins, and minerals. It contains vitamin C, which supports the immune system, and has digestive benefits.

Garlic (4 cloves, minced)

- Calories: 20

Benefits: Garlic offers anti-inflammatory and antioxidant properties, supports heart health, and boosts the immune system.

Onion (1 medium, finely chopped)

- Calories: 45

- Carbohydrates: 11g

- Fiber: 1g

Benefits: Onions provide antioxidants, support heart health, and aid digestion.

Vegetable Oil (2 tablespoons)

- Calories: 240

- Fat: 28g

Benefits: Provides healthy fats for cooking. While it's high in calories, it adds flavor and helps in the preparation of the dish.

Mustard Seeds (1 teaspoon)

- Calories: 10

Benefits: Mustard seeds have antioxidant properties and support digestion. They also provide essential fatty acids.

Fenugreek Seeds (1 teaspoon)

- Calories: 10

Benefits: Fenugreek seeds are rich in fiber and antioxidants. They can help regulate blood sugar levels and improve digestion.

Turmeric Powder (1 teaspoon)

- Calories: 8

Benefits: Contains curcumin, which has anti-inflammatory and antioxidant properties. It supports overall health and can reduce inflammation.

Red Chili Powder (1 teaspoon)

- Calories: 6

Benefits: Adds spiciness and contains capsaicin, which can boost metabolism and support digestion.

Coriander Powder (1 teaspoon)

- Calories: 6

Benefits: Coriander powder has antioxidant properties and aids in digestion. It also supports blood sugar control.

Cumin Powder (1 teaspoon)

- Calories: 8

Benefits: Cumin powder supports digestion and has antioxidant properties. It also enhances the flavor of the dish.

Paprika (1 teaspoon)

- Calories: 6

Benefits: Adds flavor and color to dishes. It contains antioxidants and vitamins, including vitamin A.

Green Chilies (1-2, slit)

- Calories: 10 (for 1-2 chilies)

Benefits: Green chilies add spiciness and contain capsaicin, which may boost metabolism and support digestive health.

Salt (to taste)

- Calories: 0

- Sodium: Varies based on amount used

Benefits: Enhances flavor but should be used in moderation to manage sodium intake.

Water (1 cup)

- Calories: 0

Benefits: Essential for hydration and helps to cook and blend the ingredients.

Fresh Cilantro (for garnish, optional)

- Calories: 1 (for a tablespoon)

Benefits: Fresh cilantro adds flavor and provides vitamins A, C, and K, as well as antioxidants.

This recipe features fish fillets combined with a rich array of spices and seasonings. The fish provides high-quality protein and omega-3 fatty acids, while the spices, including turmeric, cumin, and coriander, offer various health benefits such as antioxidant and anti-inflammatory properties. Tamarind paste adds tanginess and additional nutrients. Garlic and onions contribute to the dish’s flavor and health benefits. Fresh cilantro, if used, adds a fresh touch and extra vitamins.