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Moong Dal Fish Curry: A Heart-Healthy Dish Packed with Protein and Omega-3 Fatty Acids

This high-protein, nutrient-dense curry combines the slow-digesting benefits of moong dal with the lean protein and omega-3 fats from tilapia fish. Simmered in coconut milk, the dish offers a creamy texture without compromising on health. Ingredients like ginger-garlic paste, turmeric, and red chili powder bring anti-inflammatory properties, while the dal adds fiber to keep you fuller for longer.
Whether you're following a structured meal plan or simply need a recovery-friendly dinner, this curry delivers balanced macros and clean fuel. Serve it with a portion of rice or steamed vegetables for a complete, performance-focused plate.
Print Recipe
Course: Dinner, Lunch
Cuisine: Indian
Calories: 450
Ingredients Method Notes

Ingredients
  

  • 1 cup Moong Dal
  • 400 gm fish fillets (like tilapia or cod)
  • 2 cups coconut milk
  • 1 onion, chopped
  • 2 tomatoes, chopped
  • 1 tsp ginger-garlic paste
  • 1 tsp turmeric powder
  • 1 tsp red chili powder
  • 2 tsp oil
  • Salt to taste
  • Fresh coriander for garnish

Method
 

  1. Rinse the Moong Dal and set aside.
  2. In a pot, heat oil and sauté onions until golden. Add ginger-garlic paste and cook for a minute.
  3. Add tomatoes, turmeric, red chili powder, and salt. Cook until tomatoes are soft.
  4. Add the Moong Dal and coconut milk. Bring to a boil, then simmer until the dal is soft (about 20 minutes).
  5. Gently add the fish fillets and cook until they are done (about 10 minutes).
  6. Garnish with coriander and serve with rice.

Notes

Calorific and Macro Values (per serving):
  • Calories: 450 kcal
  • Protein: 35g
  • Carbohydrates: 30g
  • Fat: 20g
  • Fiber: 5g
 
Health Benefits:
  • Rich in omega-3 fatty acids from fish, beneficial for heart health.
  • Provides a good source of protein and healthy fats.
  • Coconut milk adds flavor and healthy fats, making it a satisfying dish.