📝 Ingredients & Quantities

Base Ingredients

• White Fish Fillets (cod, hake, mahi mahi, tilapia) – 2–4 pieces
  Substitute: Salmon (heavier), trout (oily but suitable for Vata)

• Ghee – 1–2 tablespoons
  Substitute: Coconut oil (Pitta), sesame oil (Kapha)

• Lemon Juice – 1–2 teaspoons (added after cooking)

• Garlic – 2 cloves, finely minced
  Substitute: Hing (for Vata-sensitive digestion)

• Fresh Dill – 2 tablespoons, finely chopped
  Substitute: Fresh parsley + mint blend

• Salt – to taste

Spices You Will Need

Cumin Powder – ½ teaspoon
Rasa: pungent–bitter | Virya: heating | Vipāka: pungent
Supports digestion; prevents bloating

Coriander Powder – 1 teaspoon
Rasa: sweet–bitter–pungent | Virya: cooling | Vipāka: sweet
Balances heat; harmonizes spices; supports detox

Fennel Seeds (lightly crushed) – ½ teaspoon
Rasa: sweet–bitter | Virya: cooling | Vipāka: sweet
Calms Pitta; adds gentle sweetness

Black Pepper – ½ teaspoon
Rasa: pungent | Virya: heating | Vipāka: pungent
Enhances absorption (yogavāhī); stimulates Agni

Dill Seeds – ¼ teaspoon (optional)
Rasa: pungent–bitter | Virya: heating | Vipāka: pungent
Strengthens digestion; pairs beautifully with fish

Sumac Powder – ¼ teaspoon
Rasa: sour–astringent | Virya: cooling | Vipāka: sweet
Adds mild sourness; cleanses blood; Pitta-friendly

Paprika (sweet or smoked) – ½ teaspoon
Rasa: pungent | Virya: mildly heating | Vipāka: pungent
Adds warmth and mild depth without Pitta aggravation

Turmeric – ¼ teaspoon
Rasa: bitter–pungent | Virya: heating | Vipāka: pungent
Anti-inflammatory; supports liver function

Fenugreek Powder – 1 pinch
Rasa: bitter | Virya: heating | Vipāka: pungent
Reduces Kapha heaviness; balances digestion

Hing – 1 pinch
Rasa: pungent | Virya: heating | Vipāka: pungent
Prevents gas; balances the cooling nature of fish

Dried Mint – ¼ teaspoon
Rasa: bitter–pungent | Virya: cooling | Vipāka: sweet
Refreshes, cools Pitta, opens digestion channels

🔥Method of Preparation

• Pat the fish fillets dry and set aside.
  Dry fillets allow for better searing and more defined flavors.

• Prepare the spice mixture by combining cumin, coriander, fennel, black pepper, dill seeds, sumac, paprika, turmeric, fenugreek, hing, and dried mint in a small bowl.
  Mix well to create a balanced aromatic rub.

• Rub both sides of the fish lightly with the spice blend.
  Use gentle pressure to ensure the spices adhere without overpowering the delicate flesh.

• Heat ghee in a wide skillet over medium heat.
  Once warm, add the minced garlic and sauté for 30 seconds until fragrant.

• Carefully place the spiced fish fillets into the pan.
  Cook undisturbed for 3–4 minutes until the underside becomes golden and releases naturally.

• Flip gently and cook the other side for another 2–3 minutes, depending on thickness.
  Fish should remain tender, moist, and lightly crisped at the edges.

• Turn off heat and allow the fish to rest in the warm pan for 1 minute.
  This helps flavors settle and prevents dryness.

• Squeeze fresh lemon juice over the fish once slightly cooled to preserve cooling, Pitta-friendly properties.

• Garnish with fresh dill or a mix of dill + cilantro before serving.

• Serve warm with sautéed greens, quinoa, rice, or lightly spiced vegetables.

⚖️ Dosha Effects

🌿 Vata

• Very grounding when cooked in ghee

• Add slightly more black pepper and dill

• Serve with warm grains or root vegetables

• Avoid too much lemon

🔥 Pitta (excellent when mild)

• Reduce black pepper and paprika slightly

• Use coconut oil instead of ghee

• Increase coriander and fennel

• Add extra fresh dill and lemon at the end

🌱 Kapha

• Very balancing, especially with spices kept high

• Use less ghee and more paprika + black pepper

• Add an extra pinch of fenugreek

• Pair with light grains like millet or barley