Oil -Free Fish.


  1. Fish(any fish can be used,small or big ) – 4 pieces.
  2. Okra – 1/2 bowl.
  3. Mustard and Cumin Paste – 4 tbsp.
  4. Turmeric Powder – 1 tsp.
  5. Red Chilly Powder – 1 tsp.
  6. Garlic Paste – 2 tsp.
  7. Tomato Puree – 2 tbsp.
  8. Dry Mango Powder – 2 tsp.
  9. For tempering – Five Spice – 1 tsp.
  10. Bay Leaf – 1.


Step 1 – Wash the fish.Rub some salt,turmeric powder and garlic paste on them.Now roast the pieces on a non-stick pan without even one drop of oil.Similarly cut the okra and roast it in a non stick pan,here again,without any oil.

Step 2 РTake a kadhai and add the five spice in it along with the bay leaf.When it splutters add the garlic paste and red chilly powder and then add the tomato puree. Now add the mustard and cumin paste in it.After two minutes, add the water for the gravy.Now stir in the roasted okra and roasted fish and then mix in some dry mango powder.Add salt lastly according to taste.Cover and cook the dish on medium flame for two-three minutes.Here I have used okra as my choice of veggie in combination to which you can use others too like aubergine,potato,cauliflower,radish,carrot and broccoli.Finally garnish with cilantro.

IMG_3050.JPGOur oil-free fish is ready.Its a healthy recipe good for diabetics and cholesterol patients and for other health freaks also.In this recipe I haven’t used even one drop of oil but it will not affect its taste in the least.The curry gravy should not be very thick.It is a great dish complete with taste and health and can be best had with steamed rice,onion,cucumber,tomato,lemon salad and some curd.

Friends do try this recipe at home.Share your comments and feedback.Have a great week everyone.Till then healthy cooking,happy living!!!