Pan Seared Fish with Tamarind Sauce, a tasty flaky fish with a spicy crust in a tangy sauce. Low in calories and carbs, high in protein and healthy fats!
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Spicy Pan Seared Fish with Tamarind Sauce

Pan Seared Fish with Tamarind Sauce is an easy recipe that gives you a tasty flaky fish with a spicy crust in a tangy sauce. It is low in calories and carbs, high in protein and healthy fats!
Course Entree
Cuisine Mediterranean
Keyword Cod Fish Recipe, Pan Fried Fish, Pan Seared Fish
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 (4 ounce portion seared fish with 1 ½ tablespoons sauce)
Calories 142kcal
Author Roxana Begum

Ingredients

  • 45 grams dry tamarind (size of one and half limes*)
  • 1 pound Fish fillet (Wild Alaskan Cod or your choice)
  • 1/2 tablespoon cumin seeds coarsely ground*
  • 1/2 tablespoon coriander seeds coarsely ground
  • 1/2 tablespoon sesame seeds
  • 1/2 tablespoon Aleppo red pepper *
  • 1/2 teaspoon salt (adjust to taste)
  • 4 teaspoons peanut oil
  • 1 clove garlic grated
  • 2 tablespoons pomegranate molasses
  • 1/4 teaspoon Advieh (Persian mixed spice*)
  • 1 tablespoon green onions chopped
  • 1 tablespoon dill chopped
  • 1 tablespoon cilantro chopped

Instructions

  • Clean the dry tamarind and remove any seeds. Soak in 1/2 cup warm water.
  • Clean, rinse and pat dry the fish fillet.
  • Mix the coarsely ground cumin seeds, coriander seeds, sesame seeds, red pepper and 1/3 teaspoon salt. Sprinkle the spice mix on both sides of the fish fillet and gently press so it sticks well. Set it aside.
    Pan Seared Fish with Tamarind Sauce. Preparation of fish with spices.
  • Meanwhile, once the tamarind softens nicely, squeeze it a few times to obtain the thick juices. Squeeze out the pulp completely and discard.
    Pan Seared Fish with Tamarind Sauce. Preparation of tamarind pulp.
  • Heat one teaspoon oil in a small sauce pan and sauté grated garlic for a minute but do not let it brown. Then add the tamarind pulp and stir. When it starts to bubble, add pomegranate molasses, advieh and remaining salt.
  • Lower the heat and simmer until the sauce is thick. Stir it occasionally. In the end add most of the chopped herbs, saving just a little for garnish.
    Pan Seared Fish with Tamarind Sauce. Preparation of tamarind sauce.
  • Next, heat 3 teaspoons of the oil in an iron skillet at medium high heat. Place the fish fillet on the hot skillet and sear it to a golden brown on both sides until it flakes and is well done. The time will vary with the fish and thickness of the fillet.
  • Pour the tamarind sauce all around the fish in the skillet. Let it sizzle for a minute and turn off the heat.
  • Plate the well done seared fish on a serving plate and dot the tamarind sauce over it along with a garnish of herbs.
  • This Pan Seared Fish with Tamarind Sauce pairs well with my Tahini Creamed Yellow Squash with Caramelized Onions.

Nutrition

Calories: 142kcal