Pan-Seared Goan Spiced Fish with Tamarind and Mustard Seed Sauce

By AislePrompt Editorial · Published 2026-06-06 · Updated 2026-06-06

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Delicately pan-seared fish fillets coated in a Goan spice blend, served with a tangy tamarind and mustard seed sauce. This Indian-inspired seafood recipe, ready in about 25 minutes, pairs turmeric powder, red chili powder, ground coriander for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Indian cuisine 280 cal/serving

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Ingredients

4 pieces (6 oz each) white fish fillets (like kingfish or pomfret)
1 tsp turmeric powder
1 tsp red chili powder
1 tsp ground coriander
1 tsp salt
4 tbsp vegetable oil
1 tsp mustard seeds
1 1/2 tbsp tamarind paste
1 tbsp jaggery or brown sugar
3 garlic cloves, minced
2 green chilies, chopped
1/2 cup water
2 tbsp fresh cilantro, chopped

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Instructions

Step 1: Combine 1 tsp turmeric powder, 1 tsp red chili powder, 1 tsp ground coriander, and 1 tsp salt in a small bowl. Rub this spice mixture evenly over 4 fish fillets.
Step 2: Heat 3 tbsp vegetable oil in a large non-stick skillet over medium-high heat. Add the fish fillets and cook for 4 minutes on each side until golden brown and cooked through. Remove fish and keep warm.
Step 3: In the same skillet, add 1 tbsp oil and 1 tsp mustard seeds. When mustard seeds begin to pop, add 3 minced garlic cloves and 2 chopped green chilies. Sauté for 1 minute until fragrant.
Step 4: Stir in 1 1/2 tbsp tamarind paste, 1 tbsp jaggery, and 1/2 cup water. Bring to a simmer and cook for 3-4 minutes until the sauce thickens slightly.
Step 5: Spoon the tamarind mustard seed sauce over the fish fillets and garnish with 2 tbsp chopped fresh cilantro. Serve immediately with steamed rice or a fresh salad.