Lean fish (seer/rohu/tilapia—chef’s pick) lightly marinated, tawa-seared, then folded into an onion–tomato masala with ginger–garlic, jeera, chilli and kasuri methi. Blue default: measured oil, no coconut/cream; semi-dry or gravy to preference. Parcel-friendly.
Nutrition (est., low-oil, 200 g bowl): ~180–260 kcal • ~4–8 g carbs • ~22–28 g protein • ~7–12 g fat
Diabetic/Blue note: Eat Often (Blue)—protein-forward; keep base ½-cup.
Weight-loss tips: Choose semi-dry, lean cuts, no coconut/ghee; add salad/raita; keep dinner base small.
Local Names: Hindi Machhli Masala, Telugu Chepala Masala, Tamil Meen Masala, Kannada Meenu Masala, Bengali Machher Masala, Marathi Machhi Masala.
